Sleep Tips for Those in Chronic Pain: How to Get a Good Night’s Rest
If you suffer from chronic pain, you know how difficult it can be to get a good night’s sleep. Pain can keep you awake, make it hard to fall asleep, and even disturb your sleep cycle. But there are steps you can take to improve your sleep quality and get the rest you need. In this blog post, we’ll go over some sleep tips for those in chronic pain.
Understand Your Sleep Cycle
Before we get into the tips, let’s briefly talk about the sleep cycle. Our sleep cycle consists of four stages: light sleep, deep sleep, very deep sleep, and REM (rapid eye movement) sleep. Each stage has its own purpose, and the cycle repeats itself throughout the night.
During light sleep, our body temperature drops, our breathing slows down, and our muscles relax. In deep sleep, our blood pressure drops, our heart rate slows down, and our body repairs and rejuvenates itself. Very deep sleep is when we experience the most restorative sleep. And during REM sleep, our brain is active, and we dream.
Most people wake as we cycle through light sleep because we are more aware than other parts of our sleep cycle and we become aware of our pain!
Understanding your sleep cycle is important because it can help you understand why you might be experiencing certain sleep problems. For example, if you’re not getting enough deep sleep, you might wake up feeling groggy and unrefreshed.
Sleep is important to decreasing our pain experience, and overall health. There is nothing wrong with asking for a sleep study to see if there is something medically that can be done to help improve your sleep!
Waking Because You Are Aware Of Your Pain Isn’t The Same As An Increase In Pain
One common issue many people with chronic pain face is hyper-vigilance or fear around sleep. This can lead to a “fear-avoidance” cycle where you may avoid sleep due to fear of pain or poor sleep, which in turn increases the likelihood of poor sleep due to fragmented time in bed. It can be helpful to remind yourself that being aware of your pain doesn’t mean it is increasing. Acknowledging the pain and letting it pass without engaging with it can help reduce stress and anxiety around sleep.
Tips for Better Sleep
Now that we understand the sleep cycle let’s look at some tips for getting better quality sleep when you’re experiencing chronic pain.
1. Create a Relaxing Sleep Environment
Your bedroom should be a relaxing space that is conducive to sleep. Keep it cool, dark, and quiet. Use blackout curtains, earplugs, or a white ( or whatever color noise works for you) noise machine if necessary. Also available as a free app on your phone or YouTube. I am a huge fan of brown noise myself
2. Invest in a Comfortable Mattress and Pillows
Investing in a comfortable mattress and pillows can make a big difference. You get to decide how firm, or how soft works for you. Many people have been told to select a particular type of mattress to “help “ their pain. The RIGHT mattress is the one you like and can sleep on. Past that, it’s a bunch of hype. Don’t buy into that nonsense. Don’t forget the perfect blanket either.
3. Use Relaxation Techniques
Relaxation techniques such as deep breathing and meditation can help calm your mind and prepare your body for sleep. There are also many apps and YouTube channels that offer guided meditations for sleep. I have a few on my YouTube Channel here
4. Practice Good Sleep Hygiene
Good sleep hygiene includes establishing a regular sleep schedule, avoiding caffeine, marijuana, and alcohol before bedtime, and limiting screen time in the evening. Blue light emitted by electronic devices can disrupt your sleep cycle, so put away your phone and computer an hour before bed.
5. Use Heat or Ice Therapy
Heat or ice therapy can help alleviate your pain some. Experiment to see what works best for you. Just don’t fall asleep with them on! Some people find that taking a warm bath before bed helps them relax and sleep better. To learn more about ice, heat, and baths click the highlighted words.
6. Try Natural Sleep Aids
There are several natural sleep aids you can try, including valerian root, chamomile tea, and lavender essential oil. Talk to your doctor before trying any supplements to make sure they won’t interact with any medications you are taking.
7. Consider Cognitive Behavioral Therapy
Cognitive behavioral therapy (CBT) can help you identify and change negative thought patterns and behaviors that may be interfering with your sleep. CBT is often used to treat insomnia. A word of warning, if you have extensive trauma in your background, CBT can be less than helpful. Make sure your talk to your provider to get a good fit.
Conclusion
Getting enough restful sleep is crucial for those who live with chronic pain. By understanding your sleep cycle and following these tips, you can improve your sleep quality and wake up feeling more refreshed. Remember to be patient and persistent – improving sleep habits can take time, but the benefits are worth the effort. Sweet dreams!
