Chronic pain can often have an impact on the amount of sleep we get. Many people try and deal with their pain by distracting themselves, but distractions are hard to find at night time. Chronic pain can stop people from sleeping, and the lack of sleep can lead to us feeling more pain which results in a Painsomnia cycle. Here are a few of the top tips to help you get a better night’s sleep:
1) Purchase a Body Pillow
Body pillows aren’t just for pregnant ladies; they are also perfect for people who are suffering from pain. Body pillows help because they are built to fit the contours of your body and they help to support your back. These pillows are also relatively cheap, making them a great option for people who are on a budget.
2) Try a Heating Pad
In many cases, heating pads can help relieve pain. Heat helps relax your muscles which can help reduce your pain and stiffness. It can also help Fibromyalgia sufferers because heat can have an impact on trigger points.
3) Bath Salts
If you’ve tried the heating pad and the heat is helping to reduce your pain, then having a hot bath with Epsom Bath Salts may also work for you. Having a bath before bed will help your muscles relax and reduce tension, making it easier for you to fall asleep.
4) Take up Yoga
Yoga is the perfect choice for people looking to relax and reduce their pain. It doesn’t matter if you’ve not got any experience, there are routines available to suit people of all abilities. There are some brilliant videos on the internet that will leave you feeling relaxed. If you struggle with the yoga exercises, then you could consider trying guided meditation. Guided meditation is designed to help people fall asleep. Although this won’t reduce your pain levels, it will help you think about something other than the pain you’re feeling.
5) Update Your Bed
It goes without saying that people who suffer from chronic pain need to find a bed that can offer them the support they are looking for. There are numerous things we can do to our beds to make them more suitable for us. Whether we choose to alter the mattress, change our bed from a normal to an electric bed that we can move into a sleeping position that suits us, or choose to add rails to the side of our bed to help us move around in the night, there’s something available to help improve our sleep.
People who are in pain usually find that a mattress that molds to their body shape in a natural way helps them to get a good night’s sleep. Most people who are in chronic pain need to change positions multiple times during the night because staying still in one place can lead to them feeling stiff and in pain. When you bear in mind that we spend almost 1/3rd of our lives in bed, it is crucial that we have a good mattress. A memory foam mattress is a brilliant choice for anyone suffering pain. Not only do these mattresses fit to the shape of your body, but they also absorb heat and are lovely and soft.
6) Change Your Sleeping Habits
Follow these rules to ensure you get the best night’s sleep:
- Try not to use any technology for 30 minutes before you want to go to sleep.
- Avoid naps during the day if you’re struggling to sleep at night.
- Try and go to bed and get up at similar times every day. Routines can help you sleep better at night.
- Don’t have caffeine after 2 o’clock as it can often stop you from falling asleep.
- Start a sleep ritual and try and keep to it.
- Only go to bed when you want to go to sleep. Don’t go to bed to read a book, watch TV, or spend time doing any other activity.
7) Change Your Sleeping Environment
In order to fall asleep, we need to feel relaxed and secure. Follow these tips in order to get the best sleeping environment:
- Ensure that your room is peaceful – Some people like to have some white noise – such as a fan – in the background. Another idea would be to play some relaxing sounds or music.
- Ensure your room is the perfect temperature – Many people find it hard to sleep when their room is hot. It might be advisable to reduce the temperature of your room at night time.
- Many people find they’re sensitive to light – purchase an eye mask or some blackout blinds to help you get a better night’s sleep.
- Redecorate your room – A room that is calming and clean will help you sleep. Try and decorate your room in relaxing colors.
There is no magic cure to getting to sleep when you are in a lot of pain, but hopefully, by putting in place some of the tips above, you will be able to relax and have a better night’s sleep.
Photo by Gregory Pappas