Tools for Better Sleep When You Have Chronic Pain

Tools for Better Sleep When You Have Chronic Pain. We recently talked about how pain can impact your sleep. It may come as no surprise that anywhere between 50% and 80% of those suffering from chronic pain have experienced trouble sleeping as an unfortunate side effect. Sleep can be especially difficult for people with ongoing back pain, as any shifting or adjusting they may do during the night could be enough to cause severe discomfort.

The cruelest part of it all is that a lack of sleep can actually worsen chronic pain. Sleep helps boost our bodies’ restorative abilities and immune system. Going too long without a proper amount of sleep prevents this natural healing process and can aggravate your condition. Needless to say, when you’re dealing with chronic pain, it’s best to have as many tools for good sleep at your disposal as possible. Let’s talk about a few of them.

Using The Right Mattress

Possibly the most important ingredient for a good night’s sleep is a quality mattress. When you add in the issue of chronic pain, it becomes all the more crucial. Ergonomic mattresses are designed to keep your shoulders, back, and hips aligned while you sleep. This extra support will go a long way in helping you stay asleep and not end up in a position that will only make things worse.

Ergonomic mattresses have a reputation for being overly expensive, but that is rapidly becoming untrue, especially if you’re shopping online. New deals and coupons for online mattresses are easy to find, and the benefit they’ll provide your back is more than worth the price.

Practicing Good Sleep Hygiene

“Sleep Hygiene” is a term that encapsulates the best practices for obtaining consistent, quality sleep. These aren’t simply things you should be trying, but habits you should be forming. Positive sleep hygiene includes:

• Bedtime consistency. Going to bed at the same time each night and waking up at the same time each morning will help your body be mentally and physically prepared when it’s time to sleep.
• A dark and quiet atmosphere. Keeping your bedroom devoid of excess light and sound will help your mind relax and drift off into sleep. Make sure to turn off any music or podcasts long before it’s time to turn in.
• No devices. Your bedroom should be a place where TVs, phones, tablets, and other electronics are not allowed. These devices distract and stimulate your brain so sleep will not come as naturally.
• No snacks. In most cases, eating before you go to bed is bad for your health, and can lead to overeating and other unhealthy habits. Of course, eating or drinking anything containing caffeine will certainly disrupt your sleep cycle, so it is best to avoid these items as you get further into the afternoon.
• Exercise. Physical activity during the day always leads to a healthier night’s sleep. Of course, those experiencing chronic pain may have their workout options limited, but even something as simple as a short walk can make a big difference in your sleep patterns.

Meditation

Not only has meditation been shown to drastically reduce chronic pain in general, it can also play a huge part in helping you sleep. Taking the time for a brief meditation before bed can help you relax, calm a racing mind, and actually decrease your perception of pain, enabling you to fall asleep, and remain asleep, more easily.

Meditation can be self guided, using some simple steps to help you gain awareness of your mental and physical state. This awareness brings you a calming sensation that often leads to sleep. If you’re unsure about trying it on your own, there are plenty of programs and apps that can help you get started.

Living with chronic pain presents many challenges, but hopefully with these tips, you can keep sleeping from being one of them. A good night’s sleep is so important for your overall health, it’s imperative that you’re doing what you can to achieve it.

by Ken Taylor