A good mattress is your foundation. It will align your body and give you support where you need it most – in this case, the hips. Talk with your doctor or orthopedic specialist about what kind of mattress will give you the best support and sleep.  In general, you’ll need more support from your mattress. A firm mattress should provide this better than a softer kind, but make sure that it’s not too hard. Add a foam pad to the top of the mattress, too, to increase support and distribute your weight more evenly. Avoid mattresses with internal metal springs. These inner springs create pressure points, especially for side-sleepers and for joints like the hip. Instead, try a memory foam mattress, which will more even distribute your body weight. Losing sleep with hip pain is no fun. You’ll be better off if you make the most of the sleep you do get, though. Practice good sleep hygiene. Get into a healthy sleep schedule and maximize your rest, aiming for ideally 7 to 9 hours per night.  Go to bed and wake up at the same time each day. This rhythm is key. In fact, try to maintain your normal wakeup time even if you have a late night or sleep poorly. Create a restful bedroom environment. Make sure your bed is comfortable and that the room is quiet, cool, and dark. Relax in the evening. Starting a few hours before your bed time, start to unwind. Take a warm shower, for example, lower the lights, read a book, or play light or ambient music. Avoid caffeine and other stimulants. Also, turn off electronic devices – backlit screens can actually disrupt your sleep patterns. A few days in a row of pained and disrupted sleep can be stressful as well as tiring. You might even consider a sleep aid. Resist the temptation to get to sleep artificially, however, as pills and other sleep aids can have bad side effects.  Avoid drinking alcohol as a sleep aid, for one. Alcohol may help you fall asleep more quickly, but it disrupts your body’s normal sleep patterns and can make you feel groggy and fatigued in the morning. Minimize your use of over-the-counter sleep aids, too. Many are habit-forming, meaning you’ll need a higher dosage over time and can have trouble falling asleep without them in the future. Some also cause you to feel groggy and foggy-headed when you wake up. Only take sleep aids for short periods. When using them, always give yourself time for a full night’s sleep. Sometimes, hip pain can be caused by an increase in swelling of the bursa, which is the fluid-filled sac that cushions your joints. If you have been diagnosed with any sort of inflammatory condition, you may want to place an ice pack on your hip for 20 minutes before going to bed.  Make sure that you wrap the ice pack with a paper towel or other thin cloth. Do not place the ice pack directly on your skin or you will be at risk of frostbite. Make sure to give your skin a break every 20 minutes as well and allow it to return to its normal temperature before using the ice pack again.
اختر مرتبة مضغوطة. حافظ على انتظام جدول نومك. تجنَّب المنوّمات. ضع كمادات الثلج على المفصل قبل الذهاب إلى السرير.