My Doctor Online The Permanente Medical Group
Are you having back pain with any of the following?
- Severe pain, weakness or tingling in your leg(s).
- Difficulty stopping urination or loss of control of bladder or bowels.
- Unexplained fever, nausea or vomiting.
- A history of cancer or unexplained weight loss.
We understand that you are experiencing one or more of the health issues that might be impacting your back pain.
We recommend that you discuss these health issues with your doctor before proceeding with this program.
Once you are cleared by your doctor to do this program, we hope it helps you find relief from your back pain.
What To Do When You Can't Sleep
Falling asleep
You can train yourself to associate your bed and bedroom with relaxation, drowsiness, and sleep.
- Use your bedroom only for sleep and sex.
- Go to bed only when you are drowsy.
- When you are drowsy, get into bed and relax for 15 to 20 minutes until you feel ready to sleep. Then turn off the lights with the intention of going to sleep.
- If you are not asleep within 20 to 25 minutes, get out of bed until you are drowsy again. Repeat this as often as necessary until you fall asleep.
Staying asleep
If you wake up in the middle of the night and don't fall back to sleep within 20 to 25 minutes but are drowsy, keep your eyes closed and let sleep return.
If you wake up in the middle of the night and don't fall back to sleep within 20 to 25 minutes and do not feel drowsy, do not try to sleep. Instead, open your eyes and do a relaxing, distracting activity. Do this until you are drowsy and then close your eyes to go to sleep. Repeat this as often as necessary until you fall asleep.
Sleep affirmations
You can use affirmations to help you sleep when you get into bed or if you wake up in the middle of the night. If these are not appropriate for you, create your own.
- When I sleep, all parts of my body and mind are restored and replenished.
- I am fully present when I am asleep. It is my time to be completely relaxed and peaceful.
- Falling asleep is natural and effortless when I let my body simply relax.
- I can still get things done during the day if I do not get an ideal amount of sleep.
- If I am awake for part of the night, there is no need to worry about it. Everyone has different sleep needs, and my body will adapt.
- As long as I get about 6 hours of sleep, I am able to function the next day, and my body will most likely rest better the next night.
Related Health Tools:
Interactive Programs
- Online Health Coach Online Health Coach
- Get a good night's sleep with Overcoming™ Insomnia Get a good night's sleep with Overcoming™ Insomnia
Podcasts
- Healthful Sleep Healthful Sleep
If you have an emergency medical condition, call 911 or go to the nearest hospital. An emergency medical condition is any of the following: (1) a medical condition that manifests itself by acute symptoms of sufficient severity (including severe pain) such that you could reasonably expect the absence of immediate medical attention to result in serious jeopardy to your health or body functions or organs; (2) active labor when there isn't enough time for safe transfer to a Plan hospital (or designated hospital) before delivery, or if transfer poses a threat to your (or your unborn child's) health and safety, or (3) a mental disorder that manifests itself by acute symptoms of sufficient severity such that either you are an immediate danger to yourself or others, or you are not immediately able to provide for, or use, food, shelter, or clothing, due to the mental disorder.
This information is not intended to diagnose health problems or to take the place of specific medical advice or care you receive from your physician or other health care professional. If you have persistent health problems, or if you have additional questions, please consult with your doctor. If you have questions or need more information about your medication, please speak to your pharmacist. Kaiser Permanente does not endorse the medications or products mentioned. Any trade names listed are for easy identification only.