Chronic Pain with Sleep: 6 Helpful Strategies

When we experience pain, it becomes difficult to find a comfortable sleeping position, resulting in frequent awakenings throughout the night. Additionally, pain can increase our physiological arousal, making it hard to relax and fall asleep in the first place. 

This disturbed sleep pattern can lead to a decreased sleep efficiency, reduced REM sleep, and an overall lack of restorative sleep.

How does Chronic Pain affect sleep?

Chronic pain can affect sleep in different ways, depending on the type, location, intensity, and duration of the pain. 

Some Common Sleep Problems caused by Chronic pain are:

• Difficulty falling asleep: You may have trouble falling asleep because of the discomfort or distress caused by the pain. You may also have trouble finding a comfortable sleeping position that does not aggravate your pain.
• Frequent awakenings: You may wake up several times during the night because of the pain or because of the need to change your position. You may also wake up because of other factors related to your pain, such as medication side effects, anxiety, or noise.
• Reduced sleep quality: You may not get enough deep sleep or REM sleep, which are the most restorative stages of sleep. Deep sleep helps your body repair and regenerate tissues, while REM sleep helps your brain consolidate memories and emotions. Lack of deep sleep or REM sleep can make you feel less refreshed and more groggy in the morning.
• Shortened sleep duration: You may not get enough hours of sleep because of the time it takes you to fall asleep or because of the frequent awakenings. You may also have to wake up earlier than usual because of your pain or other obligations. Shortened sleep duration can affect your daytime functioning and well-being.

There are many factors that can contribute to sleep problems in chronic pain, such as:

• The type, location, intensity, and duration of the pain. Some conditions may flare up at night or be provoked by certain sleeping positions. Others may cause persistent pain that does not ease at night.
• The presence of other sleep disorders, such as obstructive sleep apnea or restless legs syndrome. These conditions can cause breathing difficulties, leg movements, or other symptoms that disrupt your sleep.
• The side effects of medications for pain or for a chronic illness. Some medications can cause insomnia, drowsiness, nightmares, or other sleep disturbances.
• The psychological and emotional impact of chronic pain. Pain can cause anxiety, stress, depression, or anger, which can affect your mood and ability to relax before bed.
• The environmental and behavioral factors that influence your sleep hygiene. These include the light, noise, temperature, comfort, and safety of your bedroom, as well as your bedtime routine, caffeine intake, alcohol consumption, and use of electronic devices.

Here are some of the different things that people with chronic pain can do to improve their sleep:

1. Create a relaxing bedtime routine. This might include taking a warm bath, reading a book, or listening to calming music. Avoid watching TV or using electronic devices in the hour before bed, as the blue light emitted from these devices can interfere with sleep.
2. Make sure your bedroom is dark, quiet, and cool. Your bedroom should be a place where you can relax and get a good night’s sleep. Make sure it’s dark, quiet, and cool. You may also want to use blackout curtains or an eye mask to block out light, and earplugs to block out noise.
3. Avoid caffeine and alcohol before bed. Caffeine and alcohol can both interfere with sleep. Caffeine can make it difficult to fall asleep, and alcohol can disrupt sleep later in the night. Avoid caffeine and alcohol in the hours leading up to bedtime.
4. Get regular exercise. Exercise can help to improve sleep quality. However, it’s important to avoid exercising too close to bedtime, as this can make it difficult to fall asleep. Aim to exercise at least 30 minutes most days of the week, but avoid exercising within 3 hours of bedtime.
5. Manage stress. Stress can make pain worse and make it harder to sleep. Find healthy ways to manage stress, such as exercise, relaxation techniques, or spending time with loved ones.
6. See a doctor if you’re having trouble sleeping. If you’re having trouble sleeping despite following these tips, see a doctor. There may be an underlying medical condition that’s interfering with your sleep. Your doctor can help you find the best treatment for your individual needs.

Here are some additional tips to help you:

• Stick to a regular sleep schedule. Go to bed and wake up at the same time each day, even on weekends. This will help to regulate your body’s natural sleep-wake cycle.
• Nap during the day if you need to, but keep it short. A short nap (30 minutes or less) can help to improve alertness and productivity, but napping for longer periods of time can make it harder to fall asleep at night.
• Get up and move around if you can’t fall asleep after 20 minutes. Lying in bed awake will only make it harder to fall asleep. Get out of bed and do something relaxing until you feel sleepy.
• See a therapist or counselor if you’re struggling to cope with chronic pain. They can teach you coping skills and help you develop a treatment plan that’s right for you.

Conclusion

Chronic pain can affect your sleep in many ways, making it harder for you to fall asleep, stay asleep, or get enough sleep. This can worsen your pain and lower your quality of life. You can use the strategies above to improve your sleep and reduce your pain. However, if you think that an underlying sleep disorder is making your chronic pain worse, it’s important to consult a sleep specialist.

FAQs

What are some things that people with chronic pain can do to improve their sleep?

People with chronic pain can improve their sleep by: Creating a relaxing bedtime routine, Getting regular exercise or Managing stress that you feel.

What are some additional tips for people with chronic pain who are trying to get a good night’s sleep?

People with chronic pain can try:

• Sticking to a regular sleep schedule
• Napping during the day if needed, but keeping it short
• Getting up and moving around if they can’t fall asleep after 20 minutes
• Seeing a therapist or counselor

How is chronic pain diagnosed?

The diagnosis of chronic pain is made by a doctor. They will ask about your symptoms, medical history, and lifestyle habits. They may also do a physical exam and order tests, such as X-rays, MRIs, or blood tests.

What is the difference between acute pain and chronic pain?

Acute pain is short-term pain that usually goes away on its own. Chronic pain is long-term pain that lasts for more than 3 months.