If you suffer from chronic pain, you know how difficult it can be to get a good night’s rest. Insomnia is a common health issue for people with chronic pain, and it can lower your quality of life significantly. The pain can interfere with your sleep and can even interfere with your ability to wake up in the morning.
This is further worsened by the anxiety that comes with nighttime bedtime. If you have insomnia, you might be worried about losing work, medical bills, or strained relationships. Getting less sleep can intensify your symptoms and make your insomnia even worse.
Due to these reasons, it’s important to follow a consistent bedtime schedule. Read on to learn more about how you can help yourself get a good night’s rest.
How to Sleep Well With Chronic Pain
Discipline Your Sleeping Habits
For those suffering from chronic pain, setting a consistent bedtime is an important first step. Turning off cell phones and electronics one hour before sleep time helps manage sleeping troubles for people with chronic pain. By following a consistent schedule, you’ll trigger the physiological responses necessary to fall asleep and stay asleep.
A few minutes of quiet meditation and essential-oil infused bath before bed can help you to unwind before sleep. So, try to stick to a routine and go to bed at the same time every day. Then, if you’re able, avoid staying up too late at night and stick to your normal bedtime.
Try Changing Your Sleeping Positions
Certain pillows and positions may worsen your chronic pain. You may have to switch up your sleep positions to prevent the pain from affecting your sleep. Also, certain pillows and blankets can make the pain worse. Experiment with different positions and find a comfortable one.
Try to stick to a regular schedule for sleeping and waking. This will help your body adjust to a consistent schedule. It will also be helpful if you can keep a set schedule. It’s also best to avoid weekends or long trips when it comes to sleeping.
Lifestyle Changes For Sleeping With Chronic Pain
Based on many clinical research reports and insights of patients undergoing pain management with Dr. Jonathan Stieber, these lifestyle strategies have generated better results for most individuals with chronic pain. The experts suggest undergoing medical procedures like Epidural steroid injections for reducing nerve inflammation and easing pain to considerable levels.
Using ice reduces the amount of waste product buildup and helps to break the nerve-transmitting cycle. This will help to reduce inflammation and restore the physiology of the affected area.
You can start exercising in the morning as it helps your body manage pain. However, avoid vigorous workouts later in the day because it may further increase the pain. In addition, do light aerobics such as walking, yoga, or stretching at home. Related: 10-Minute Yoga Before Bed
Lastly, you may avoid napping during the day as it can make sleeping difficult at night, especially because you may experience greater pain consciousness due to lack of activity in the bed.
Wrap Up
Developing good sleep hygiene is a must for people who have chronic pain. It helps to prevent you from feeling groggy and tired during the day. Also, it will address all the challenges associated with chronic pain. With the help of the tips mentioned above, you will be able to sleep comfortably despite chronic pain and enjoy your life better.
