6 Ways to Get a Good Night’s Sleep With Chronic Pain
When you’re dealing with chronic pain, sleep can be your only source of energy. People with chronic pain, on the other hand, are frequently so uncomfortable that they have trouble sleeping.
This vicious cycle can not only cause you to get overtired, but it can also make your chronic pain worse. Your body refills its energy reserves when sleeping, attempting to recuperate from the events that occurred throughout the day. When you are unable to get adequate sleep, your pain can become worse.
Even if you are able to sleep, you may wake up weary due to your chronic pain. This could be due to frequent “microarousals” – transitions to lighter, less restful sleep stages — caused by your pain.
Even if you’re suffering from chronic pain, there are techniques to improve your sleep. Incorporating insomnia treatments or tactics into your chronic pain treatment can help to alleviate both issues.
1. Limit caffeine intake
Caffeine is a stimulant found in coffee, tea, and some sodas that can block sleep-inducing chemicals in the brain, keeping you awake when you don’t want to be. To reduce the harmful effects of caffeine on your sleep, cease drinking caffeinated beverages by the afternoon or earlier; this will give the effects time to wear off.
2. Get regular physical activity
Although it may seem contradictory, exercising four to eight hours before sleep has been demonstrated to help people with insomnia sleep better. Physical activity also can help with anxiety, which can be a cause of insomnia. Regular exercise can help with some types of chronic pain, such as fibromyalgia. However, make sure to leave enough time between your workout and night, as exercising late in the day can keep you awake.
3. Manage your pain properly
Your chances of having a good night’s sleep increase when you manage chronic pain properly. The majority of individuals who discover effective chronic pain medication also report that it improves their sleeping patterns. The remedies for chronic pain will vary depending on what is generating the pain in the first place. Medications, acupuncture, relaxation techniques, and even surgery are all utilized to treat chronic pain in various ways.
Consult your doctor or a specialist who specializes in chronic pain for more information. Then, in addition to your pain treatment, you might wish to try any of the insomnia therapies listed.
4. Practice a good sleep hygiene
Healthy behaviors that can help minimize sleep issues are referred to as good sleep hygiene. Avoiding naps during the day is an excellent sleep habit to establish. It can also essential to go to bed and wake up at the same time every day. Develop a sleep ritual, such as taking a warm bath, eating a light snack, or reading for a brief period of time shortly before nighttime.
5. Try sleep aids
If you’re having difficulties sleeping, your doctor may prescribe an insomnia medication that works by reducing brain activity and making you sleepy. Insomnia is frequently treated with antidepressants such as trazodone. Most sleep aids, on the other hand, are only meant to be used for a few weeks at a time, so don’t count on using them for more than that.
6. Check your meds
Some prescription drugs can actually cause a decreased quality of sleep. The steroid hormone cortisone, which is used to treat inflammation, is a medicine that can keep you awake. Insomnia can also be caused by thyroid drugs, over-the-counter cough and cold treatments, and levodopa (a drug used to treat Parkinson’s disease). If you suspect your prescriptions are interfering with your sleep, speak with your doctor about other options.
