Sleeping when in pain?

Consuming certain foods in your evening meal may help increase the level of tryptophan in your body. Tryptophan is a type of protein that is essential for the production of the sleep-regulating hormone, serotonin. Increased tryptophan levels help reduce the time taken to fall asleep, promote more restful sleep, and improve alertness in the morning. 3 Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J. Diet and Sleep Physiology: Public Health and Clinical Implications. Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393 Examples of such sleep-promoting foods are 3 Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J. Diet and Sleep Physiology: Public Health and Clinical Implications. Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393 :

When you plan to make dietary changes, consult with your doctor to ensure that the new food or supplement that you try does not adversely affect any existing medical condition or medication that you may be taking. Also, consider abstaining from foods and drinks that may adversely affect your sleep, such as coffee, tea, and chocolates. These food contain caffeine and theobromine that may disrupt your sleep cycle. 3 Frank S, Gonzalez K, Lee-Ang L, Young MC, Tamez M, Mattei J. Diet and Sleep Physiology: Public Health and Clinical Implications. Front Neurol. 2017;8:393. Published 2017 Aug 11. doi:10.3389/fneur.2017.00393

See Food for Thought: Diet and Nutrition for a Healthy Back

Yoga is a mind-body therapy and through the physical poses, rhythmic breathing, and meditation, yoga may help relieve chronic back pain and improve sleep. 4 Roseen EJ, Gerlovin H, Femia A, et al. Yoga, Physical Therapy, and Back Pain Education for Sleep Quality in Low-Income Racially Diverse Adults with Chronic Low Back Pain: a Secondary Analysis of a Randomized Controlled Trial. Journal of General Internal Medicine. 2019;35(1):167-176. doi:10.1007/s11606-019-05329-4

See How Yoga Helps the Back

It is advised to learn yoga from a licensed instructor, who can tailor the poses according to your tolerance level and the underlying cause of your back pain. Once you learn the specific yogic poses, you can practice them at home according to your convenience. If you experience pain or discomfort while doing a pose, make sure to inform your yoga instructor.

See Healing Benefits of Yoga

If you work at an office, get minimal exercise, have chronic lower back pain, and find it difficult to fall asleep at night, an evening walk may help relieve your pain and promote better sleep. 5 Hori H, Ikenouchi-Sugita A, Yoshimura R, Nakamura J. Does subjective sleep quality improve by a walking intervention? A real-world study in a Japanese workplace. BMJ Open. 2016;6(10):e011055. Published 2016 Oct 24. doi:10.1136/bmjopen-2016-011055 , 6 Lee JS, Kang SJ. The effects of strength exercise and walking on lumbar function, pain level, and body composition in chronic back pain patients. J Exerc Rehabil. 2016;12(5):463–470. Published 2016 Oct 31. doi:10.12965/jer.1632650.325

When you walk, your core body temperature increases. This temperature then begins to drop due to the heat dissipation mechanisms of the body (such as increased blood flow to the skin). The resulting lower body temperature then helps trigger your sleep cycle. Walking may also reduce anxiety, promoting better sleep. 7 Varrasse M, Li J, Gooneratne N. Exercise and Sleep in Community-Dwelling Older Adults. Curr Sleep Med Rep. 2015;1(4):232–240. doi:10.1007/s40675-015-0028-6

See Exercise Walking for Better Back Health

Including an evening walk in your daily routine may also be beneficial in reducing chronic lower back pain by strengthening your back and abdominal muscles and increasing flexibility in your lower back. 8 Valdivieso P, Franchi MV, Gerber C, Flück M. Does a Better Perfusion of Deconditioned Muscle Tissue Release Chronic Low Back Pain?. Front Med (Lausanne). 2018;5:77. Published 2018 Mar 20. doi:10.3389/fmed.2018.00077 , 9 Gordon R, Bloxham S. A Systematic Review of the Effects of Exercise and Physical Activity on Non-Specific Chronic Low Back Pain. Healthcare (Basel). 2016;4(2):22. Published 2016 Apr 25. doi:10.3390/healthcare4020022

See Techniques for Effective Exercise Walking

Slow, rhythmic breathing has calming mind-body effects and may help alleviate pain and stress, promoting sleep. Research indicates that taking slow and deep breaths before bedtime can help you get to sleep faster and fall back asleep in case you wake up during the night. 10 Jerath R, Beveridge C, Barnes VA. Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Front Psychiatry. 2019;9:780. Published 2019 Jan 29. doi:10.3389/fpsyt.2018.00780

This type of breathing technique also helps synchronize your heart rate and breathing pattern, which may help promote deeper, restorative sleep. 10 Jerath R, Beveridge C, Barnes VA. Self-Regulation of Breathing as an Adjunctive Treatment of Insomnia. Front Psychiatry. 2019;9:780. Published 2019 Jan 29. doi:10.3389/fpsyt.2018.00780

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.

• Get some gentle exercise.
• Breathe right to ease pain.
• Read books and leaflets on pain.
• Talking therapies can help with pain.
• Distract yourself.
• Share your story about pain.
• The sleep cure for pain.
• Take a course.

If pain does wake you in the middle of the night, first try meditation, visualization, or whatever relaxing distraction you favor. But if it doesn't work, getting up to read a book in a quiet room with low light can help you to get back to sleep.

When it comes to falling asleep, it doesn’t always go as planned. Tossing and turning, not being comfortable, or your mind just won’t shut off can all keep you wide awake throughout the night; but for those with chronic pain, there are even more struggles with falling asleep.

While there is medication designed to help chronic pain patients sleep better through the night, there are alternative ways to naturally get you the rest that you need.

-Get into a routine

Try and set yourself a bedtime, even on the weekends. Going to sleep at the same time every night will get your body into a routine to help you sleep through the night.

-Only sleep when you are tired

If you don’t find yourself falling asleep within 30 minutes of lying in bed, then don’t force yourself to stay there. Get up and engage in other activities until you feel the urge of being tired enough to lay back down.

-Climate-Control

Keep your room where you sleep at a cool and comfortable temperature. Feeling hot doesn’t help on top of chronic pain when you are trying to sleep. Crack a window in the winter or run a fan or air conditioner in the summer to keep cool.

-Exercise and sweat

Not only is exercising recommended to fight chronic pain, it will also help tire your body out to where it needs sleep to regenerate. Do light exercises throughout the day to work up a sweat.

-Find your comfort

Sometimes the key to falling asleep is in what you are sleeping on. If your bed isn’t comforting to your pain, consider finding one that works better. Choose a pillow that supports your body right, and doesn’t add to the pain you already feel chronically.