Improving Sleep When You Have Chronic Pain
Chronic pain can adversely impact someone’s sleep quality. Medical research has discovered that barriers to sleep and chronic pain go hand in hand. Statistics have shown that about three-quarters of people who suffer from chronic pain also have issues either falling or staying asleep at night. If someone is unable to obtain restful sleep at night, this will lead to problems functioning during the day as well. Those who are unable to sleep through the night often wake up feeling groggy, tired, and irritable.
Unfortunately, if you have trouble sleeping at night, your central nervous system is more sensitive to pain during the day. Because the two are linked together, you need to take steps to improve sleep quality at night. For our bodies to fall asleep, our central nervous system needs to be in a calm state. If you suffer from chronic pain, your nervous system is more active at baseline. This makes it harder for you to fall asleep. Fortunately, there are a few steps that you can take to improve your sleep quality.
Limit Caffeine and Alcohol Intake
Caffeine works by temporarily blocking brain receptors that make people feel drowsy. A poll conducted by Sleep in America found that close to half of all people in the United States use caffeine to combat sleepiness during the day. On the other hand, caffeine also has a half-life of about six hours. This means that caffeine from your afternoon coffee is still in your system when you go to bed later that evening. If you suffer from chronic pain, stay away from caffeine. This will help you fall asleep at night.
Some people think that alcohol makes it easier to fall asleep. This is because one of the most common side effects of alcohol is drowsiness. However, alcohol also disrupts your REM sleep. REM, which stands for rapid eye movement, is restful sleep. This stage of sleep is essential for helping you feel rested and restored the next morning. A recent study showed that a single drink can reduce your sleep quality by up to 25 percent. Therefore, if you suffer from chronic pain, avoid that evening beer or glass of wine with dinner. It will drastically improve your sleep quality.
Follow the Doctor’s Instructions
If you are prescribed medication for chronic pain, it is essential to follow the doctor’s instructions exactly. Many of the side effects of common pain medications can impact your sleep habits. Because doctors know that sleep and pain go together, doctors will often use pain medications to make it easier for someone to fall asleep at night.
Common pain medications, including pregabalin (Lyrica), benzodiazepines (such as Klonopin), and opioid drugs (such as oxycodone), can make someone feel sleepy. Doctors will try to time these medications, leveraging the side effects to help you fall asleep at night. Mistiming these medications might make you feel drowsy during the day. You might end up taking an afternoon nap. This will make it harder for you to fall asleep at night.
Use Beds Only For Sleep
If you are having trouble falling asleep, you should try to reduce the amount of time you spend in bed. This might sound counterintuitive. After all, you are in bed because you are trying to fall asleep. However, you also need to train your body that the bed is meant for sleep. The more time you spend in bed not sleeping, the harder it will be for your body to recognize this.
For example, many people use their beds as a place to read a book, watch TV, or even eat a meal. This teaches your body that the bed isn’t meant solely for sleep. Therefore, only get into bed if you intend to fall asleep. If you can train your body that the bed is for sleep only, you will have an easier time falling asleep when you crawl underneath the covers at night.
Establish a Steady Routine
Our bodies like to form habits. We have a biological clock that is called a circadian rhythm. If you disrupt this rhythm, your body will become confused. This will make it harder for you to fall asleep at night. One of the most common examples is getting up early during the week and “sleeping in” during the weekends. This is often called “catch-up sleep.”
Some people can “sleep in” without disrupting their circadian rhythm. Unfortunately, if you suffer from chronic pain, sleeping in will disrupt your body’s schedule. To avoid this problem, pick a routine and stick to it. Wake up and go to bed at regular times. This will make it easier for you to fall asleep at night.
Sleep is a Part of Pain Management
These are a few of the many steps that you can take to improve your sleep quality with chronic pain. Sleep plays a key role in pain control because the two are closely tied together. When you have issues sleeping at night, this makes you more sensitive to pain the next morning. Fortunately, there are steps you can take to help you both fall and stay asleep at night.
Watch YouTube Video: The Effect Pain Has on Sleep. In the following video, Dr. Jim Stocks discusses the relationship between sleep and pain and provides a solution that could lead to improved sleep quality for those suffering from chronic pain.
Sacramento Chronic Pain Attorney
I’m Ed Smith, a Sacramento Chronic Pain Attorney. There are steps that people can take to improve their sleep quality even if they suffer from significant discomfort. If someone you love is facing the challenges of chronic pain due to the negligence of another person or entity, you can call me at (916) 921-6400 or (800) 404-5400 for free, friendly advice.
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