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3 mins.

12 July 2023

A Deep Dive into the Sleep-Back Pain Connection: A Thorough Guide

#holidays #jet lag #sleep wellness

By delving into our sleep and back pain flyer, you've already embarked on the vital journey of understanding this complex relationship. In this article, we'll take an even closer look at the intertwined nature of sleep and back pain, as seen from various scientific perspectives.

The Neuroscience of Sleep and Pain: Strange Bedfellows

Consider the brain as an intricate hub of perception control, interpreting and controlling pain sensations. Much like a sudden climate switch could disrupt your holiday's comfort, a sleep-deficient brain can disrupt your pain perception. It overstimulates the pain-triggering regions while numbing the ones that manage pain response. The result? Hiked pain sensitivity, including your back pain.

Combatting the disturbance:

  • Adhere to a consistent sleep schedule: Like a vacation itinerary, a routine can promote better sleep and pain management.
  • Practice mindfulness and meditation: Use calming techniques such as progressive muscle relaxation to downscale neural hyperactivity and ease pain.

Biological Linkages: Look Beyond the Surface

The body's natural action plan during deep sleep includes the secretion of growth hormones crucial for tissue repair and muscle relaxation. Failing to achieve this restful sleep could be as destabilising as reaching your holiday resort and finding out it's been double-booked: unexpected and problematic. It can disturb these healing processes and worsen muscle tension.

Soothing the disruption:

  • Ensure adequate sleep duration: Aim for a restful period of 7-9 hours every night, much like a well-spent day on holiday.
  • Use natural supplements: Consider Magnesium, the 'relaxation mineral,' to enhance muscle relaxation and mitigate sleep disturbances.

Orthopedic Wisdom: Preserving Posture

Either sitting on a beach chair or lying in bed, your posture greatly influences the comfort and health of your back. Recognizing the importance of spinal alignment in orthopedics research can be as vital as acknowledging the importance of sunscreen during a beach vacation.

Dealing with the discomfort:

  • Invest in pillow optimization: Correct positioning of pillows can help promote spinal alignment.
  • Find the right mattress: A medium-firm mattress can be as supportive as a well-cushioned beach lounger, evenly distributing weight and preserving spinal alignment.

Acknowledging Muscle Tension: An Unwanted Vacationer

Just as you wouldn't want to bring your work stress to a holiday, addressing muscle tension in your back is crucial for quality sleep.

Minimizing the impact:

  • Savour warm baths: Think of it as a mini hot-spring vacation. It may bring muscle relaxation, especially one infused with mineral-rich Epsom salts.
  • Adopt a stretching regimen: Light, back-focused stretches can dispel tension, like a relaxing yoga retreat.
  • Embrace massage: Therapeutic massages can play a significant role in promoting relaxation and flow, akin to a day spent at a luxury spa.

Impact of Your Sleep Environment: No Place Like Home

Your sleep environment has as much impact on muscle relaxation and sleep quality as your holiday destination choice.

Make it more comfortable:

  • Set the mood with ambient lighting: As the sun prepares to set on a holiday, dim lights can signal your body's internal clock.
  • Consider soundproofing: Enjoy undisturbed sleep using white noise machines or other methods for sound reduction.
  • Ensure bedroom ergonomics: Opt for furniture choices that promote spinal health, such as ergonomic beds or chairs.

Find more sleep tips at Sunrise by Emma

If you’re on the lookout for tips on how to improve your sleep wellness or sleep health, look no further. We provide you with expert tips and advice on how to improve your relationship with sleep, and how to ensure you wake up well rested and ready for each day ahead. 


Be sure to browse the high-quality sleep products and accessories on the Emma Sleep site, and experience the best night’s sleep you’ve ever had.

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Top tips for combatting jet lag

Jet Lag according to the Encyclopaedia of Sleep is defined as, “A transient psychophysiological syndrome related to the desynchronisation of body circadian rhythms due to a  rapid long-distance transmeridian travel.” In short, it is when your body gets confused at what time it is, due to a long trip during which you change different time zones.  As a result, your internal clock hasn’t adapted to your current timezone yet. For this reason, you may find yourself falling asleep at weird hours, or staying up much later than you normally would.
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