Cleatus Brice

Posted on October 21, 2019

Back in 2015, a poll by The National Sleep Foundation explored the prevalence of sleep problems in individuals with chronic pain. Understandably, pain severely reduces the quality and quantity of sleep for the more than 20% of adults who regularly experience pain. This lack of sleep doesn’t just make people tired the next day, either. Missing out on sleep can make chronic pain worse and exacerbate health conditions. It can also lead to poor habits, like overeating sugar, which leaves a further negative impact on health and pain.

So, what can you do when your chronic pain keeps you up at night? First and foremost, talk with your Riverside Pain physician about your sleep problems, as well as any change in your symptoms or condition. You may need a sleep study, individualized suggestions, or a change in medications. Once you’re given the all-clear, consider trying some of these tips and suggestions for better sleep:

You don’t want exercise to wind you up, so try to exercise in the morning or afternoon well before bedtime. Exercise provides powerful benefits to the body and promotes a good night’s sleep. Talk with your doctor about exercises that are right for your pain condition, including gentle exercises like swimming or walking.

Try to have a nightly plan that relaxes and soothes you before bed. Turn off your phone, television, and computer at least an hour before bed, so as to not let the lights disrupt your sleep routine. Instead, read a book, journal, listen to calming music, practice restorative yoga, or do a meditation exercise. Warm baths are also great for both pain relief and healthy sleep. Many people derive benefit from aromatherapy and herbal teas, as well.

Eating, drinking caffeinated beverages, or indulging in alcohol within a few hours of bedtime can lead to even worse sleep quality. Instead, strive to make healthy nutrition choices throughout the day and have a reasonable gap between dinner and bedtime.

Certain sleep positions or pillows may make your chronic pain worse. Consider sleeping in a different position, adding more or less pillows, or choosing different blankets based on your specific pain needs.

As much as possible, try to maintain consistent sleep and wake times. This will help your body’s internal sleep clock to expect to fall asleep at a specific time. As tempting as it is to sleep in on the weekends, this can actually make sleep problems worse.

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