Living with tendonitis isn't easy, and finding a comfortable way to sleep with a tendonitis brace can seriously impact your quality of rest. When I first started using one due to a flare-up in my wrist, I spent several nights tossing and turning, unable to find a position that didn't feel awkward. My doctor said that approximately 1 in 10 people will deal with some form of tendonitis in their lives, so I know I'm not alone in this struggle.
One thing that worked for me is making sure the brace fits perfectly. An ill-fitting brace can do more harm than good. I had to measure my wrist circumference, which was around 6 inches, to get a brace that would fit snugly but not too tight. The industry standard for wrist braces often suggests choosing a size that offers moderate compression to ensure better blood circulation and support.
I consulted physical therapists who work extensively with tendonitis patients. They suggested elevating the injured area above your heart level. This helps reduce swelling, especially during the acute phase, which can be the first 48-72 hours. To achieve this, I used a combination of pillows that I had at home. You have to find the proper height and firmness that feels right; a height of around 8-10 inches worked best for me.
I also learned through research that materials matter. Many tendonitis braces are made from neoprene or elastic fabric, both of which have pros and cons. Neoprene, for example, provides excellent support but can make your skin sweat a lot, especially in warmer conditions. Elastic fabric braces offer more breathability but might not provide the same level of support. I found a balance with a brace made from a blend of both materials, which helped maintain a comfortable temperature while providing adequate support.
Adding to that, doctors recommend a warm bath or shower before bed to loosen up the tendons. I followed this advice religiously. A bath around 20 minutes long with water temperatures between 98 and 100 degrees Fahrenheit helped me to relax and reduced my pain levels significantly. After that, I found it much easier to fall asleep even with the brace on.
For those like me who find themselves constantly waking up to adjust their brace, splinting is another technique worth considering. Some individuals benefit from custom-made splints that are molded to fit the exact shape of their forearm and wrist. According to a 2020 study, custom splints improved the sleep quality of 70% of the participants suffering from wrist tendonitis. Although these can be pricier than off-the-shelf braces, the investment can be worthwhile for the added comfort and fit.
At the start, I wondered how effective these adjustments would be. Is there really evidence backing all these tips? A study published in the Journal of Orthopaedic & Sports Physical Therapy looked at sleep disturbances in tendonitis patients and found that poor sleep can exacerbate symptoms. They emphasized the importance of a good night's sleep as part of the treatment plan, hence all these adjustments to my sleeping routine started to make sense.
Using a tendonitis brace means I have to be disciplined about it. Whenever I became lazy, the pain would remind me why the brace was essential in the first place. Consistency is key. You really have to use the brace every night for an extended period, typically around 6-8 weeks, to see significant improvements.
One unexpected outcome from this entire ordeal was how much I started paying attention to my sleep hygiene in general. I began to avoid screens at least an hour before bedtime and even invested in blackout curtains. Adjustments like these improved my overall sleep quality, not just when I had to wear the brace.
There were moments of doubt, especially when I noticed my progress plateauing around the third week. Sometimes, I questioned whether the brace was doing its job. But revisiting the basics—proper fit, elevation, and material care—always seemed to help. I sought advice from online forums where others shared their experiences; one user mentioned how keeping the brace clean improved skin comfort. So I started washing mine weekly with mild soap and let it air dry, which did make it more comfortable to wear.
Dealing with the mental aspect of wearing a brace can be as challenging as the physical discomfort. I found myself frustrated, especially on nights when sleep seemed impossible. At such times, I practiced mindfulness techniques like deep breathing and meditation to calm my mind. It would take around 15 minutes of focused breathing exercises to relax, aiding in falling asleep faster. These breathing techniques slow the heart rate and reduce anxiety, which can compound the physical discomfort.
Therefore, combining all these strategies significantly improved my sleep quality while wearing the brace. I hope sharing these insights can help anyone else who's struggling with the same issue.