BBC Morning Live doctor shares tips to improve sleep and reduce back pain
Dr Tom Naylor explained how back pain can disrupt our sleep and cause a 'vicious cycle' - and there's one common drink that people should avoid in the afternoon
by Sophie Buchan · ChronicleLiveA health expert has warned that a popular drink should be avoided after 3pm as it not only disrupts sleep but can also exacerbate back problems. Speaking on BBC Morning Live, Orthopaedic Surgeon Dr Tom Naylor revealed that eight out of ten adults will experience back pain at some point in their lives.
He explained that this discomfort can impact our daily activities and interfere with our sleep, creating a relentless "vicious cycle". Dr Naylor described it as a "catch-22 situation because we know that when you have bad sleep you're more aware of the pain", adding that around "120 million days of work are lost" due to back pain each year.
While there are some medical causes for back pain, such as pulled or strained muscles, bulging discs or trapped and irritated nerves, he noted that for about 95% of severe back pain cases, there is no identifiable cause, which is why it can be so frustrating.
Discussing sleep, the doctor observed: "We all know that we're aiming for seven and a half to eight hours of sleep. If we have less than six hours of sleep then that's going to affect things and is going to make you feel worse and you're going to feel more pain. But quality is really important too, so ask yourself in the daytime do you feel refreshed in the morning? Do you ever wake up without the need for an alarm clock? Do you have enough energy throughout the day? And if you haven't had all those things then you're not getting enough or you're not getting as good enough quality sleep as you should be having."
He noted that improving sleep varies from individual to individual, but added, "there's a few general things that we can advise and this is what we called good sleep hygiene and that will help you get better quality sleep.", reports Gloucestershire Live.
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Be cautious with your alcohol and caffeine use
The expert mentioned that caffeine is a stimulant and its effects last for hours. Hence, it's important to monitor how much you consume and when.
He advises: "At least six hours after your cup of coffee, you're going to be feeling it so avoid coffee or caffeine after 3pm."
Your mattress
If your mattress is too old and soft, it may lead to uncomfortable sleeping positions. Conversely, a mattress that's too hard can cause pressure points and disrupt sleep.
The doctor recommends choosing a medium-firm mattress and suggests replacing it "replace it every eight years or so".
Try relaxation methods
For a more relaxed brain, consider activities such as reading a book, meditating or listening to music, the doctor suggested. These can help prepare your mind for sleep and distract from any discomfort.
Avoid potential sleep disruptions
To avoid disruptions during sleep, consider investing in blackout blinds and other items that could potentially disturb you if you wake up in the middle of the night. The full episode can be viewed here.
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