At night, rotator cuff pain can be worse for many people.The muscles and tendons in your rotator cuff help keep your arm in its sockets.Changing the position you sleep in will help your sleep.Pain relief can be achieved using ice, heat, or painkillers.Try to adjust your sleep schedule if it's still hard to sleep.
Step 1: When you are injured, sit up and sleep.
For the first couple of days after your injury, you should sleep on your back.Try sleeping in a reclining chair or propped up on pillows.Lie back in a reclined position with your shoulders propped up.If you have a reclining bed, the headrest should be moved to a recline position to sleep.
Step 2: If you sleep on your side, place a pillow between your legs.
You don't need to sleep on your injured shoulder.A pillow between your legs will help you sleep.You could also hug a pillow.
Step 3: If you're on your back, put a pillow under the arm.
If you want to alleviate some of the pressure on your rotator cuff, put the pillow under your arm.As you sleep, this can ease your rotator cuff pain.You can use a regular pillow.
Step 4: You shouldn't sleep on the affected side.
These positions may cause more pain.Try starting out in a different position, even if these are your normal sleep positions.
Step 5: Ice your shoulder before you go to sleep.
While sitting or lying down, wrap an ice pack in a towel and rest your shoulder against it.You can use an ice compression wrap around your shoulder.This can reduce inflammation.Don't sleep with an ice pack.Before you go to sleep, remove the ice pack.There are ice compression wraps available at sports stores.Follow the instructions on the box to chill and apply the wrap.If you have a minor injury, ice your shoulder within the first 2 days.You can use heat after that.
Step 6: You should apply heat to your shoulder after 48 hours.
The benefits of heat are similar to those of icing your shoulder.It could make your shoulder stiff if you use heat for 48 hours after your injury.Put heat on your shoulders before you go to sleep.Wrap a heating pad around your shoulder.Put a bottle of hot water in it.Wrap the bottle in a towel and sit in the chair.Take a hot shower.Wrap a towel around your shoulder.The water needs to be warm and not hot.
Step 7: During the day, do low-impact exercises.
It is possible to reduce pain and improve sleep with the right exercises.Some exercises may make your rotator cuff injury worse.The best exercises for you can be determined by talking to your doctor or physical therapist.Pendulums can be used to reduce pain and restore flexibility.Walking or swimming can help you stay active.30 minutes of exercise in the afternoon is what you should aim for.Lifting heavy objects, raising your arms above your head, and holding yourself up are all exercises that should be avoided.
Step 8: It's a good idea to rest your shoulder at night.
Some exercise can help reduce pain, but you don't want to do it too much at night.Give your shoulder a rest at night.If you have to lift your arm over your shoulders, avoid heavy exercise, stretches, and lifting objects.Follow the instructions of your physical therapist or doctor.
Step 9: Take it before you go to sleep.
Ibuprofen and naproxen can help reduce pain before you sleep.Before you go to bed, take 1 dose according to the instructions on the label.
Step 10: You can fall asleep on time if you keep a consistent sleep schedule.
It will be easier to fall asleep if you wake up at the same time every day.You should go to bed at the same time every night while you heal.It's important that you get enough sleep to heal your rotator cuff.It is recommended that adults get between 7 and 9 hours of sleep a night.Children and teens need between 9-11 hours a night.
Step 11: You should wear a sling when you go to bed.
Purchase bandages at grocery stores.Wrap your shoulder according to the instructions on the box.While you sleep, this will keep your shoulder from moving too much.If your doctor recommends wearing a sling at night, you may be given one.
Step 12: A new mattress is needed for rotator cuff pain.
Most rotator cuff injuries heal in 3-6 weeks.You may need a new mattress if your pain returns.Medium firmness is what you should look for in a mattress.It shouldn't cause back pain if it's firm enough to support your joints.Try to lie down on the mattress.It may be too soft to support your shoulder if you sink into the mattress.The mattress may be too firm if it puts pressure on your back.Try sleeping on the floor if your mattress hurts.Some people prefer a firm surface to fall asleep on.
Step 13: If it's necessary, take an over-the-counter sleep aid.
Doxylamine and diphenhydramine are common sleep aids.If you can't sleep after a long time, take sleep aids.Before taking any medication, read the instructions.Do not take sleep aids for more than 2 weeks at a time.You can grow to be dependent on these medications.If you are taking other medications, talk to your doctor before taking a sleep aid.If the medication will cause a bad reaction, your doctor can tell you about it.If you are taking medication, do not drink alcohol as a sleep aid.Alcohol can make you sleepy, but it won't improve your sleep.It can be dangerous if mixed with sleep aids.Limit the number of naps during the day.It's easier to fall asleep at night if you keep your naps under 30 minutes.
Step 14: If your sleep is not good, talk to your doctor.
You should visit a doctor if you can't sleep at night or if your work and social relationships are not good.You should tell the doctor about your pain.Mention that you cannot sleep.A number of treatment options may be recommended by your doctor.Your doctor can give you medicine to help you sleep or prescribe a stronger pain killer for your shoulder.Your doctor can give you injections.The injections can help you sleep better.You can ask your doctor to refer you to a physical therapist.These exercises may help with shoulder pain.In severe cases, your doctor may recommend surgery to remove bone spurs, repair the tendon, or replace the shoulder.