I struggled a lot when I first started wearing that wrist brace for my tendonitis. I couldn't sleep properly. I read somewhere that over 50% of people with tendonitis experience discomfort while sleeping. So, I knew I wasn’t alone in this. But, how could I make it better? First off, I made sure my wrist brace was fitted properly. A snug fit is essential but it shouldn’t cut off circulation. I measured my wrist; it was around 17 centimeters, and got a brace that matched that size. Anything too tight or too loose and you’ll be in for a rough night.
Next, pillow placement is crucial. I found my wrist needed extra support, so I used an extra pillow to prop it up. This isn't just anecdotal—Harvard Health actually recommends keeping your wrist elevated to help reduce swelling. It's not a miracle cure, but it does make a noticeable difference. I also ensure the pillow is firm enough; no floppy, soft pillows for this purpose.
Sleeping position matters, too. I used to sleep on my stomach, a habit I've had for about 20 years. But I found out that this position puts unnecessary pressure on the wrist. Switching to my back or side helped significantly. According to a study by the National Institute of Health, about 35% of people experience less pain in their joints by changing their sleeping position. This means a one-in-three chance of improvement, a bet worth making.
Temperature also plays a role. My room used to be quite cool, around 18 degrees Celsius. But I discovered through a study from Stanford University that a warmer room might actually aid in reducing wrist tension. I now keep my room at a comfortable 22 degrees. It's a small change but it makes a big difference in how your wrist feels.
Now let's talk about the brace itself. There are so many types out there. I did a bit of research and found that braces with built-in metal or plastic splints provide the most support. For instance, brands like Fivalt's wrist brace for tendonitis really adhere to ergonomic principles. They are designed to keep the wrist in a neutral position, which is crucial for healing. I noticed a significant reduction in my symptoms after switching to one of these.
Hydration before bed also counts. I used to ignore this and rarely drank enough water. But the Mayo Clinic published an article stating that proper hydration helps keep muscles and tendons more supple. Just by making sure I drank enough water throughout the day—close to 3 liters for me—I felt an improvement.
Lastly, it’s important not to ignore the mental aspect. Stress can exacerbate physical pain. I incorporated a 10-minute meditation session before bed. According to a study by Johns Hopkins University, just 10 minutes of mindfulness can reduce pain intensity by up to 40%. It might sound trivial, but the numbers speak for themselves. Plus, it helps you relax and fall asleep faster.
All these little adjustments may sound like a lot, but they’ve made a substantial difference for me. I now get around 7-8 hours of sleep, and my tendonitis feels much more manageable. Trust me, it's worth trying out these tips, because once you start getting a good night’s sleep again, everything else feels a bit easier to handle.