如何在神经受压的情况下睡觉

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共同创作者是 Ashley Mak, DPT

参考

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神经受压可能引发剧烈疼痛，导致晚上睡不好觉。你可能找不到舒适的睡姿，疼痛难忍，或只能勉强自己放松，慢慢入睡。这种情况下，你可以用一些方法来让自己更容易入睡，睡得更加踏实。

方法 1
方法 1 的 3:

找个舒服的姿势

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    硬床垫可以更好地支撑身体，防止因身体弯曲和神经压迫而导致疼痛加剧。如果你的床没有硬床垫，可以考虑晚上睡在沙发或躺椅上。
    • 你还可以在床垫下放几块木板，增加它的硬度，防止下陷。还有一种方法，就是在受压神经恢复前，把床垫放到地板上。 [1]
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    如果你的颈部因为神经受压而感到疼痛，可以尝试仰卧姿势。你可以用枕头把脖子和膝盖垫高，让脊柱尽量挺直。这种姿势应该能缓解神经受压引起的部分疼痛。 [2]
    • 让枕头保持合适的高度。有时，弯曲颈部可以减轻疼痛。于是，有些人会垫更高的枕头。无论如何都不要这样做，因为颈前肌肉也会因此而收缩。与其垫高枕头，不如像下文描述的那样，抬高床头。
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    坐骨神经从背部的最下部向髋部和臀部延伸，并向下贯穿整个下肢。这条神经受到压迫时，一条腿或下背部、髋部或臀部的一侧会感到疼痛和麻木。 [3] 如果疼痛是由坐骨神经引起的，侧卧睡姿能让你舒服一点。
    • 如果睡觉时侧卧比较舒服，就采用这种睡姿，把腿向上收起，朝胸部靠拢。用枕头支撑腿部，让自己尽量舒服一点。 [4]
    • 选择自己感觉更舒服的一侧。
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    抬高床头有时也可以缓解部分疼痛。如果你的床头可以抬高，试试这种方法，看是否会比平躺仰卧舒服一点。如果效果不错，就可以尝试这种睡姿。
    • 记住，最好是抬高整个床头，而不是只垫高枕头。你可以在前面的床脚下垫水泥块或坚固的木头，把床头抬高15到23厘米。这种方法对夜间胃灼热或胃食管反流病也有一定效果。 [5]
    • 如果床头没办法抬高，你也可以尝试楔形枕，或在背下垫几个枕头，来垫高上半身。
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    如果受到压迫的是手腕或手臂神经，那么你就得让手臂保持舒适的姿势。你可以采用仰卧睡姿，将神经受压的手臂或手腕搁在枕头上。
    • 如果睡觉时想侧卧，可以朝神经没有受压的一侧躺下，把枕头放在身前，托住疼痛的手臂或手腕。
    • 不要朝神经受压的一侧侧卧，否则会导致疼痛加剧。 [6]
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    你可能必须戴上固定护具或夹板，来防止受压神经周围的部位移动。手腕神经受压时，经常会用到固定护具。如果医生建议你佩戴固定护具或夹板，那么晚上睡觉也不要取下来。 [7]
    • 你应该只在夜间佩戴固定护具。白天不要戴，以便肌肉可以活动并得到锻炼。颈部僵直不动只会降低肌肉耐力，最终导致颈部肌肉虚弱。
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方法 2
方法 2 的 3:

缓解疼痛

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    服用非处方（OTC）药物也可以降低入睡难度，让你睡得更加踏实。试着服用一些布洛芬、萘普生或对乙酰氨基酚，帮助自己缓解神经受压导致的疼痛，让自己更容易入睡。 [8]
    • 服用任何非处方止痛药之前，一定要阅读生产商的说明，并按说明服药。
    • 如果医生为你开了止痛药，一定要严格按医嘱服药。
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    睡前洗热水澡有助于放松肌肉，或许可以缓解神经受压引起的部分疼痛。尽量在洗完热水澡后立即上床睡觉，这样做有助于舒缓并放松神经。 [9]
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    你也可以用加热垫热敷患处，来缓解不适。每次用加热垫敷神经受压部位时，时间不要超过20分钟。试着在睡觉前使用加热垫，来缓解疼痛。 [10]
    • 20分钟后，取走加热垫，防止它烫伤皮肤或导致组织损伤。 [11]
    • 你甚至可以考虑买一块有定时功能的加热垫，防止自己在使用时睡着。
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    冷敷对容易肿胀的新伤最有效。你可以用冰袋冷敷患处，使它麻木并减轻炎症。每次使用冰袋时，时间不要超过20分钟。 [12]
    • 敷到身上之前，一定要用毛巾包住冰袋，不要让它和皮肤直接接触。
    • 20分钟后，取走冰袋，让皮肤休息一下，避免冻伤和组织损伤。 [13]
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    如果神经受压引起的疼痛导致你晚上无法入睡，你可能得让医生考虑给你注射皮质类固醇。这样有助于减轻受压神经周围的炎症和肿胀。 [14]
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方法 3
方法 3 的 3:

放松身体，慢慢入睡

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    电脑、电视、手机和其他设备会加大放松和入睡的难度。这些设备还会影响睡眠质量。 [15] 尽量在计划的睡觉时间前，提前至少30分钟，关闭所有这些设备。
    • 不要躺在床上看电视、看书或做其他可能导致大脑兴奋的事情。除了睡觉和做爱以外，不要在卧室里做其他事情。
    • 使用电脑时，还有一种方法是利用软件，根据时间调整电脑的亮度。
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    把卧室里的灯调暗可以向大脑和身体发送信号，让它们知道睡觉时间到了。一定要在睡前至少30分钟，把灯调暗。
    • 睡觉时，房间越暗越好，但是如果需要，你可以开一盏暗光灯。试着装一盏夜间照明灯或使用无火焰蜡烛，为卧室提供柔和的微光。
    • 如果外面有很强的光照进来，你可以试着使用遮光窗帘或戴上睡眠眼罩。 [16]
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    音乐也可以帮助你放松，逐渐入睡。如果有音乐时睡不着，你可能会喜欢雨声或海浪拍岸声等白噪音。
    • 风扇或空气净化器也能发出一些舒缓的白噪音。
    • 白噪音可以提高声音阈值，防止你被汽车或犬吠声等正常的环境噪音惊醒。 [17]
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    凉爽的气温最适合睡觉。睡觉前，调整卧室的温度，让它略微凉爽，保持在16到19摄氏度左右。 [18] 你可以在这个范围内进行尝试，看看什么温度最适合自己。
    • 如果卧室在夏天变得非常炎热，你可以用风扇或空调来降低温度。
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    神经受压的疼痛可能会让你感觉焦虑、压力大，从而导致你难以入睡。为了帮助自己放松，试着使用一种放松手段，比如：
    • 深呼吸 。用鼻子慢慢地深吸一口气，然后用嘴巴呼出，这样做也能让你更容易入睡，睡得更加踏实。
    • 渐进式肌肉放松法。使用渐进式肌肉放松法时，你需要逐渐收紧和放松肌肉，从脚趾开始，一直做到头顶。这套动作可以帮助你恢复平静，保证睡眠质量。 [19]
    • 花草茶。睡前喝一杯花草茶也有助于入睡，比如洋甘菊茶、薄荷茶、南非博士茶和专门为了促进休息和放松而调配的混合花草茶，都是不错的选择。
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参考

  1. ↑ http://physioworks.com.au/FAQRetrieve.aspx?ID=31085
  2. ↑ http://www.americanspinegroup.com/blog/sleep-positions-can-help-sciatica-pain
  3. ↑ http://www.mayoclinic.org/diseases-conditions/sciatica/basics/definition/con-20026478
  4. ↑ http://www.americanspinegroup.com/blog/sleep-positions-can-help-sciatica-pain
  5. ↑ http://www.mayoclinic.org/diseases-conditions/gerd/basics/lifestyle-home-remedies/con-20025201
  6. ↑ http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3092881/
  7. ↑ http://www.mayoclinic.org/diseases-conditions/pinched-nerve/basics/treatment/con-20029601
  8. ↑ http://www.mayoclinic.org/diseases-conditions/pinched-nerve/basics/treatment/con-20029601
  9. ↑ http://www.americanspinegroup.com/blog/sleep-positions-can-help-sciatica-pain
  1. ↑ http://www.americanspinegroup.com/blog/sleep-positions-can-help-sciatica-pain
  2. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483
  3. ↑ http://www.americanspinegroup.com/blog/sleep-positions-can-help-sciatica-pain
  4. ↑ https://www.urmc.rochester.edu/encyclopedia/content.aspx?ContentTypeID=1&ContentID=4483
  5. ↑ http://www.mayoclinic.org/diseases-conditions/pinched-nerve/basics/treatment/con-20029601
  6. ↑ https://sleepfoundation.org/sleep-news/lights-out-good-nights-sleep
  7. ↑ https://sleepfoundation.org/sleep-news/lights-out-good-nights-sleep
  8. ↑ https://sleepfoundation.org/bedroom/hear.php
  9. ↑ https://sleep.org/articles/temperature-for-sleep/
  10. ↑ http://www.mayoclinic.org/healthy-lifestyle/stress-management/in-depth/relaxation-technique/art-20045368?pg=2

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