Strategies for People with Chronic Pain to Get a Good Night’s Rest

For those living with chronic pain, getting a good night’s rest can be extremely difficult. There are strategies that can be put in place in order to make sleeping more bearable, and in turn, wake up feeling better-rested and more able to manage pain.

The first step in improving your sleep is to understand your sleep schedule. For those with chronic pain, having an altered or disrupted sleep schedule is particularly common. Identifying the times in which you are most rested and alert during the day will help you to plan a nighttime routine that works for you and your body’s needs.

The second step in improving your sleep is making mindful decisions about your bedroom environment and activity directly leading up to bedtime. This includes making sure your bedroom is comfortable and well-suited for good sleep. It also includes having an intentional “wind-down” plan. This plan may include things like practicing yoga or light stretching, reading a book, writing, or any other activity that can help transition from a busy day into a restful night.

Pain Management

Other strategies to consider include mindful pain management techniques. Mindfulness and meditation are great ways to pause throughout your day, acutely attend to your body’s needs, and de-stress. This in turn may reduce the intensity of pain and make it easier to sleep.

Also, staying active throughout the day can lead to more restful sleep. Low intensity exercise, such as yoga or walking, is often recommended for those with chronic pain in order to keep the body mobile and to help move around any built-up tension. During the day, try to be mindful of how your body is feeling and take breaks as needed. This routine can help to reduce pain and improve overall well-being.

Making Time for Sleep

Lastly, for those living with chronic pain, it is important to create space and time for sleeping. This means ensuring that the energy and activities throughout the day are balanced. It may be helpful to keep a daily planner or even a to-do list in order to keep track of tasks, plan for down-time and ultimately prioritize sleeping.

Some other tips for creating a good sleep environment are: refraining from using screens before bed; dimming lights; getting outside during the day; avoiding caffeine or energy drinks close to bedtime; having a consistent bedtime routine; and using natural sleep aids like herbs, soothing music or breath work.

Creating a comfortable bedroom environment is also important for creating an inviting and calming environment in order to be able to get the right amount of sleep. Invest in comfortable bedding and pillows, make sure the room is kept cool and invest in blackout curtains to block out any outside noise.

Daily Habits to Improve Sleep

• Understand your sleep schedule
• Create a comfortable bedroom environment
• Have an intentional “wind-down” plan
• Practice mindful pain management techniques
• Stay active throughout the day
• Create space and time for sleeping
• Take breaks as needed
• Refrain from using screens before bed
• Dimming lights
• Getting outside during the day
• Avoiding caffeine or energy drinks close to bedtime
• Having a consistent bedtime routine
• Use natural sleep aids like herbs, soothing music or breath work

By implementing these strategies into your daily routine, it is possible to get a restful night’s sleep with chronic pain. Building healthy habits and having a routine that works for you can help you to improve the quality of your sleep. This in turn can make managing chronic pain more manageable and improve overall well-being.