Those dealing with chronic pain or a recent injury understand how hard it is to get a good night's sleep. There is a close relationship between pain and sleep, and while painful symptoms usually feel better after a night of rest, they may worsen if you toss and turn every evening. By learning how to set yourself up for a successful night of slumber, you may be able to reduce your chronic pain symptoms and find some relief.
How Does Pain Affect Sleep?
Pain can greatly affect your ability to enjoy fully restorative sleep. Although some people awaken from time to time throughout the night, when you wake up due to pain, it usually becomes more difficult to fall back asleep, leading to fragmented sleep patterns and increased grogginess the next day.
At the same time, heightened pain makes it more difficult to fall asleep in the first place. Those who experience chronic pain are more likely to experience insomnia and report negative mood and heightened pain levels. Some studies indicate that sleep deprivation heightens your perception of pain, which perpetuates a difficult cycle for many chronic pain sufferers to break free from.
Common Conditions That Make It Difficult To Sleep
While any pain can keep you up at night, there are certain types that seem to cause insomnia more often:
- Backpain
- Headaches
- Temporomandibular joint syndrome (TMJ)
- Musculoskeletal pain
- Cancer
While these conditions cause intense pain, specific treatments, such as chemotherapy, are also difficult to endure. Taking medications for chronic pain can also interfere with your natural circadian rhythm. People diagnosed with fibromyalgia may contend with sporadic bursts of brain activity, which prevents deeper, restorative sleep.
Tips for Sleeping Well With Pain
Sleeping becomes a monumental task for those dealing with painful conditions. Fortunately, there are several things you can do to alleviate your discomfort and retrain your brain so you develop a better relationship with sleep, even when living with pain.
Form Healthier Bedtime Habits
Try to go to bed at the same time each night to help your body prepare for sleep. While consistently preparing for bed at the same time every day can be challenging, setting an alarm about thirty minutes beforehand can help you establish this habit. Consider adding other relaxing activities to your routine, such as gentle yoga practice, journaling or listening to a guided meditation or soundscape while you unwind.
Exercise Earlier in the Day
Low-impact exercises and staying active throughout the day can actually help reduce pain symptoms, lower stress and help you fall asleep faster. Walking, swimming and stationary cycles are great options for those interested in a lower-impact exercise routine. Before you establish any exercise routine, be sure to discuss it with your doctor.
Apply Ice Before Bed
It's common for old injuries to begin hurting more as bedtime approaches. If you have an achy joint that tends to give you grief in the evenings, consider applying ice before bedtime. An icepack wrapped in a towel can provide natural pain relief, reduce inflammation and numb the area so it doesn't ache. Ice also calms your muscles and releases tension. Consider icing painful areas about thirty minutes before bed, and don't fall asleep with the ice pack on your skin.
Make Sure Your Mattress Provides the Right Level of Support
If you're living with chronic pain, make sure your mattress provides the right level of support. The right mattress will help your spine stay aligned throughout the night and won't sag in the middle or on the side. Take your time to do your research before upgrading, and use extended trial periods to assess whether the mattress you pick is the right one for the job.
Eat Foods That Can Promote Sleep
Certain types of foods can promote a good night's sleep, while other options may cause you to toss and turn all evening. Tryptophan is an essential protein important for producing and regulating serotonin in your body, promoting restful sleep. Try to include more fruits (such as cherries and kiwis), whole foods (like milk and fatty fish) and carbohydrates like rice in your diet to help you fall asleep more quickly and wake up refreshed in the morning. At the same time, try to avoid foods high in caffeine and sugar, as these can make it difficult to fall asleep.
Try Breathwork for Pain Relief
If your pain is keeping you awake or you've woken up and cannot fall back asleep, deep breathing exercises may help reduce pain and stress, helping you doze off again. Slow, deep breaths can bring down your heart rate and regulate your breathing pattern, which can help promote deep, restorative sleep and reduce pain. If you constantly struggle with insomnia due to your pain, deep breathing exercises paired with meditation can also be effective.
Consider Seeking Professional Help
Insomnia commonly co-occurs alongside chronic pain. If your struggles to get to sleep do not improve through lifestyle modifications and other changes, you may want to consider professional therapy. While your pain may keep you awake, fixating on how uncomfortable you are may make it worse, creating an even bigger challenge for you to get some shuteye. Cognitive behavioral therapy for insomnia can help you get to the bottom of your sleep challenges so you can implement effective strategies to improve your sleep quality. CBT-I treatment requires professional guidance to help you learn how to use these strategies to your advantage.
If you are still having trouble managing your chronic pain and it's interfering significantly with your quality of sleep, talk to your doctor. They can provide further testing to determine whether there are any underlying issues to address so you can finally experience a good night's sleep.
