Living with chronic pain can affect many aspects of your life, especially your sleep. If you're struggling to get a good night's rest due to chronic pain, you're not alone. This guide offers practical tips and strategies to help you improve your sleep quality while living with chronic pain.
How does chronic pain affect sleep?
Pain can make it difficult to fall asleep and stay asleep. You might find that you wake up throughout the night or can’t find a comfortable position, leading to disrupted sleep patterns and daytime tiredness. This disrupted sleep makes pain feel worse, and more pain makes it harder to sleep. This can create a cycle where both problems keep getting worse.
Why is chronic pain worse at night?
Many people with chronic pain report that their pain feels worse at night. Reasons for this can include
- Reduced distractions - During the day, activities and distractions can take your mind off the pain. At night, when things are quieter, you may become more aware of your pain
- Decreased activity - Physical activity during the day can help to manage pain. However, at night, reduced movement can lead to stiffness and increased discomfort
- Stress and anxiety - The worry of not being able to sleep can heighten anxiety and stress, which in turn can worsen pain perception.
If you are struggling with sleep due to chronic pain, our team of nurses, occupational therapists and counsellors can help. Why not get in touch today?
Can you sleep better with chronic pain?
While chronic pain presents a challenge to getting a good night's sleep, there are steps you can take to help improve your sleep quality.
Practice sleep hygiene
Sleep hygiene involves developing a set of good habits that help you sleep well. These are some of the things you might like to consider:
- Diet - Avoid heavy meals, caffeine and alcohol close to bedtime, as they can disrupt your sleep. Certain foods can promote sleep, while others may interfere with it. Try warm milk, chamomile tea, or a small snack containing foods which help to promote sleep.
- Caffeine - While caffeine affects people differently, it can interfere with your sleep even when consumed earlier in the day. To improve your sleep quality, consider reducing your caffeine intake throughout the day, not just in the hours leading up to bedtime.
- Activity - Regular gentle physical activity can help reduce pain and improve sleep. However, it's important to avoid vigorous exercise close to bedtime. Gentle evening walks can be helpful, as can other activity that helps you to relax.
- Light - Exposure to bright light during the day helps regulate your sleep-wake cycle, while dimming lights in the evening boosts the production of the sleep hormone melatonin. To improve sleep, avoid using screens close to bedtime, as the light they emit can interfere with melatonin, and reduce bedroom light with blackout curtains or an eye mask.
- Ensure a quiet environment - Minimise noise in your bedroom. If noise disturbs you, consider using earplugs or a white noise app that can help mask disruptive sounds.
- Temperature - Keep your bedroom at a comfortable, cool temperature, as a slightly cooler room is usually best for sleeping. Cooling mattresses and mattress toppers can help dissipate body heat, while cooling sheets and nightwear are designed to wick moisture away from your body, to help keep the bed dry and cool.
Practice mindfulness
Mindfulness and meditation can help reduce pain and stress, promoting better sleep. Techniques such as deep breathing and progressive muscle relaxation can be particularly effective.
Establish a regular sleep routine
Develop a calming pre-sleep routine to signal to your body that it's time to wind down. This might include activities like reading or listening to soothing music. Also try to go to bed and wake up at the same time every day, even at weekends. A consistent sleep routine helps regulate your body's internal clock.
Explore pain management techniques
Pain management strategies aim to help you reduce or control your pain. The goal is to improve your quality of life by making the pain less intense or easier to live with. You can find out lots more about this topic in the article tips for coping with chronic pain.
Limit naps during the daytime
While short naps can be refreshing, long or late-afternoon naps can interfere with night time sleep. If you need to nap, try to keep it under 30 minutes and before 3pm.
Explore relaxation techniques
Techniques such as yoga, tai chi, or gentle stretching can help relax your body and mind before bed. Progressive muscle relaxation and breathing exercises can also help relieve tension and promote sleep.
Learn breathing techniques
Breathing exercises can help calm your nervous system and prepare your body for sleep. Try techniques like the 4-7-8 breathing method - inhale for four seconds, hold for seven seconds, and exhale for eight seconds. Focusing on the breath helps induce a state of deep relaxation, which can help calm your mind and reduce anxiety.
Designate the bedroom for sleep
Avoid working, watching TV, or using electronic devices in bed. This will help train your brain to associate the bedroom with sleep and avoid mental stimulation before bedtime.
Make sure your bed is as comfortable as possible
A supportive mattress and pillows can make a big difference to your sleep quality. Experiment with different sleeping positions and use additional pillows for support if necessary. Bed sheets and blankets should be cool, comfortable and breathable.
Get some evening air
Getting some fresh air in the evening can help relax your muscles and clear your mind, making it easier to fall asleep. Evening light also signals to your body that it's time to start winding down, helping you feel sleepy at the right time.
Sleep apnoea
Sleep apnoea can disrupt your sleep and make you feel very tired during the day. If you have symptoms, you should discuss them with your doctor.
Medication
Talk to your doctor about your pain medication. Some medications may interfere with sleep, while others might help manage night time pain and improve sleep quality. Timing your medication correctly might also help manage pain better at night.
Chronic pain, mental health, and sleep
Chronic pain can lead to conditions like anxiety and depression, which can further disrupt sleep. The interplay between pain, mental health, and sleep is complex and can create a cycle that’s hard to break. You can read more about this in our article on the impact of chronic pain on mental health.
Worrying and sleep
Worrying about sleep can make it harder to fall asleep, creating a cycle of stress and sleep problems. Instead, focus on resting quietly in bed, even if you're not asleep. Everyone has bad nights, and a few won’t harm your health - accepting this can ease the pressure to sleep perfectly. If your sleep anxiety is severe, talk to your doctor.
Seek professional help
Improving sleep is often a process of trial and error. Be patient with yourself and persistent in your efforts to find what works best for you. Take it step by step, and with time and the right approach, it is possible to achieve better sleep, even while living with chronic pain.
If chronic pain continues to significantly impact your sleep, it may be time to seek professional help. A doctor specialising in pain management or sleep can offer personalised treatment options and help you develop a plan to improve both your pain management and sleep quality.
How we can help
We can help you manage the impact that chronic pain has on your life. Our team of nurses, occupational therapists and counsellors can help you to understand your pain, and help you find ways to manage it that are right for you. Find out more about how we can support your physical needs.
To get support, all you need to do is submit an online form or call our friendly helpline team on 0300 303 9888.
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