The Impact of Chronic Pain on Sleep and How to Cope
Living with chronic pain affects us in a multitude of ways. It impacts our daily activities, moods and even our ability to get a good night’s sleep. Often times, those living with chronic pain struggle with the inability to fall asleep or staying asleep for a restful night. It can be an incredibly frustrating experience.
Chronic pain can make it difficult to drift off to sleep and can also lead to disrupted sleep cycles. Those who suffer from chronic pain may find themselves waking up multiple times throughout the night. Furthermore, restless leg syndrome, anxiety and depression can often be linked to those with chronic pain, further impacting a person’s sleep quality.
The best way to cope with chronic pain and its effects on sleep is to create a healthy sleep environment and incorporate healthy sleeping habits. It’s important to make sure to get enough sleep and to be consistent with sleep and wake times. In addition, factors like the temperature of the bedroom, the amount of light and sound coming in from outside can affect a person’s sleep quality.
Creating a Sleep Environment for Those Living with Chronic Pain
Setting the room temperature to a comfortable level and using sheets and blankets that are not abrasive or uncomfortable can help to create a healthy sleep environment. Making sure the bedroom is clutter free and keeping the lights dim can ensure a person’s sleep cycle isn’t disrupted by loud and bright electronic devices.
In addition, acupressure mats and weighted blankets can be used to ease discomfort from chronic pain, helping to promote relaxation. Additionally, earplugs or a white noise machine can be used to reduce the amount of external noise that enters the bedroom.
Relaxation Techniques
Incorporating relaxation techniques such as yoga, stretching, massage and Tai chi can help reduce stress levels and aid in getting to sleep. Doing these activities just before bedtime can help calm the mind and reduce the pain of chronic conditions. Furthermore, taking a warm bath or shower, listening to soothing music or reading a book can all be used to help the body relax.
Breathing techniques such as meditation or practicing slow depth breathing can also decrease the amount of pain a person is feeling and reduce stress levels. This can be helpful in managing chronic conditions and helping to drift off to sleep at night.
Obtaining medical help can also be beneficial in dealing with chronic pain and its impact on sleep. Consulting a doctor or finding a specialist in managing chronic pain can help a person find specific treatments that can help with their symptoms.
Things to Avoid
- Avoiding screens before bedtime
- Eating food late at night
- Drinking caffeine late in the day
- Skipping meals during the day
- Taking stimulant or depressant medications
Conclusion
Living with chronic pain can be incredibly difficult, especially when it starts to disrupt a person’s sleep patterns. Taking steps to create a healthy sleep environment and implementing relaxation techniques, such as mindfulness and breathing, can help those with chronic pain get to sleep. Additionally, consulting a doctor may be beneficial if someone feels they need additional support when dealing with chronic pain.