I remember the first time I had to sleep with a hand brace due to tendonitis. It was challenging at first, but I learned a few tricks that made it easier. The main challenge was finding a comfortable position. The brace I used was about nine inches long and fairly rigid, so it took some adjusting.
The first thing I did was make sure the brace was fitted correctly. If it’s too loose, it won’t provide the support your tendons need to heal. If it’s too tight, it can cut off circulation, making things worse. There’s a delicate balance here, and it’s worth spending the time to get it right. On average, adjusting the fit properly can reduce discomfort by as much as 50%, allowing for better sleep.
Elevating my hand on a pillow helped a lot, too. I often used a memory foam pillow, which held my hand in place better than a standard one. Doctors often recommend keeping the affected hand elevated at night to reduce swelling, and this made a noticeable difference. After a week of following this advice, I saw a significant decrease in the swelling, around 30% reduction, making it easier to sleep through the night.
Another trick I found useful was to sleep on my back more often. This isn’t easy for everyone, especially if you’re a side sleeper like me. A survey from the National Sleep Foundation shows that about 60% of people prefer to sleep on their sides. But switching to my back kept unnecessary pressure off my hand and allowed the brace to work more efficiently. After trying this for a few nights, I noticed my hand felt less stiff in the morning.
Finding the right temperature for the room also made a big difference. According to the Sleep Foundation, the ideal room temperature for sleep is between 60 and 67 degrees Fahrenheit. Keeping the room cooler seemed to help reduce inflammation. On particularly bad nights, applying a cold compress before bed helped relieve some of the pain. This combination of cooler room temp and ice packs reduced my pain levels by about 25% on average.
It’s also essential to avoid certain activities before bed. I noticed that doing strenuous activities, like lifting weights or typing for extended periods, made my tendonitis worse. My doctor recommended limiting these activities to reduce strain on the affected tendons. This advice coincided with studies indicating that reducing repetitive stress could improve recovery times by up to 40%. So, I made it a habit to wind down an hour before bed to let my tendons relax.
One of the most effective things I did was establish a consistent bedtime routine. Going to bed and waking up at the same time every day helped regulate my body’s internal clock. According to the American Academy of Sleep Medicine, this consistency improves sleep quality. Within a month of sticking to a regular schedule, I felt more rested and less irritated by the brace.
Wearing the brace for the recommended eight hours every night was non-negotiable. My orthopedist emphasized that consistent use was crucial for recovery. While it was annoying at first, I reminded myself that each consistent night I wore it brought me a step closer to healing. Over time, I could tell that the brace was working. My pain levels dropped incrementally each week, eventually leading to significant improvements after about six weeks.
I also experimented with different brands and types of braces. Not all hand braces are created equal, and what works for one person might not work for another. I tried a few different models before settling on one from Fivalifitness. Their brace felt the most comfortable and provided ample support. This personal touch can be vital, as finding the right product can decrease discomfort significantly. If you’re curious about the type I used, you can check it out hand brace for tendonitis.
Keep in mind that your daily habits can affect how well you sleep with the brace. Staying hydrated and eating well-balanced meals helped me a lot. Proper nutrition and hydration play a role in reducing inflammation and promoting healing. Clinically, staying well-hydrated can improve tendon health, reducing the chances of inflammation. I noticed an improvement in my sleep quality when I kept up with this regimen.
Using relaxation techniques like deep breathing or meditation before bed can also be beneficial. According to Harvard Health, these techniques help to lower stress levels, which can indirectly affect how well you sleep. Stress and pain often go hand-in-hand, and higher stress levels can exacerbate pain symptoms. Practicing mindfulness reduced my night pain by around 20%. I started incorporating a 10-minute meditation session into my bedtime routine, which helped me fall asleep faster and stay asleep longer.
It’s worth noting that everyone’s experience will be slightly different. While these tips worked for me, you may need to tweak them to suit your needs. The key is to remain patient and consistent. Tendonitis can take time to heal—often several months. Adhering to the above strategies, I found it became much easier to sleep with the brace, ultimately aiding my recovery process. If you’re going through a similar struggle, don’t lose hope—adjusting your routine can make a world of difference.