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December 04, 2019 4 min read

How do you wind down at night?

Nighttime routines are popular rituals among those who crave relaxation and stress-relief – or just a little peace and quiet – at the end of the day. These routines are also an amazing way to promote quality sleep and reduce anxiety, insomnia, and restlessness. One lesser known benefit of a nighttime routine, however, is for pain management and relief.

With a nighttime routine, you will release the stress of the day while preparing your body and mind for a restorative, restful sleep. A dedicated evening routine is even more important if you are struggling from pain or mobility issues. Pain-busting and sleep-inducing activities effectively minimize your pain through the night and reduce morning achiness. Spending a few extra minutes on self-care before bed will keep aches and pain at bay so you can enjoy the best sleep possible. The healing cycle continues, as better sleep then leads to more pain-free days.

At Quicare®, we understand how life changing pain-free days can be. We’ve created a simple, easy-to-follow nighttime routine to help you slip into peaceful sleep while healing your pain.


The Quicare® Pain-Free Nighttime Routine
Practice our simple evening routine each night for less pain and improved healing.


1.  Wind Down and Turn Off
Begin your nighttime routine about 30-60 minutes before you expect to go to bed. Having a regular sleep schedule is key to getting better sleep and managing pain, so try to make this about the same time every night. An hour before your bedtime, turn off all electronics such as the TV and computer. Log out or shut down any social media apps, set your wake-up alarm, and try to use your phone only for soothing music or a guided meditation later on. Screens tend to stimulate your brain and can make you more reactive to pain and stress.


2.  Write it Down
Journaling or list-making can be a great way to unload your mind before bed. Write down any to-dos for the next day, anything that’s on your mind, and take note of your current mood and pain level for tracking.
It can be helpful to use a number system to track your pre-bed and morning wake-up pain levels (1 for no pain, 10 for highest level of pain) and see your improvements over time.


3.  Quick Yoga Stretch
Before getting too settled into bed, it’s a good idea to practice some light yoga poses to calm your mind, relax any tension, and prevent stiffness or aching during the night. Try Child’s Pose, Happy Baby, or Legs Up the Wall Pose. These three poses help to quiet the mind and relax your muscles.


4.  Self-Massage with Your Favorite Quicare® Product

It’s a good idea to apply a topical Quicare® product to your areas of pain before bed, even if you are not currently in pain. This can help to encourage healing while you sleep, while also preventing any achiness from waking you up in the night. The Fast-Acting Magnesium Lotion with MSM or the Fast-Acting Magnesium Topical DELUXE with Hemp are both great for using with self-massage before bed. After applying the lotion, gel, or spray, apply light, gentle pressure to the area of pain, as well as above and below the area. This helps to encourage circulation throughout the area and reduce pain and stiffness.


5.  Meditate
Meditation is one the best ways to prepare the brain for sleep. In general, meditation can be a life-changing practice to help you manage your stress responses and moderate your experience of pain. Right before falling asleep, your mind is primed to take in information. It is a good habit to clear your head of any negative thoughts and set yourself up for a calm and positive night’s sleep. You can meditate for 5 minutes or 30, but be sure to pick an attainable goal each night to avoid burn-out. If you are currently experiencing pain, it can be helpful to “breathe in” to the region of pain while meditating, and imagine it melting away.


    6.  Cover Up and Calm
    The final step in our nighttime routine is to get into bed and cover up! Staying warm at night can prevent aches and pain, especially in the colder months. If you tend to get cold at night, wear socks or sleep with a hot water bottle to prevent waking up chilled and sore.




      Sleep Away the Pain
      You are just a relaxing routine away from getting amazing sleep and stopping pain in its tracks. Sleep is meant to be a rejuvenating, restorative rest for the entire body. A nighttime routine sets you up for a truly healing sleep and a better, pain-free morning.

      We hope that you try out our favorite Quicare® Nighttime Routine and share with us your results! But there are so many ways to wind down for a healthy sleep. What are your favorite nighttime routines or rituals that help you ward off pain and sleep easy? 



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