It is important to get a full, restful night's sleep. Yet, night after night, many people living with pain have trouble sleeping. They might wake up often or have a poor quality of sleep. They may wake up in the morning feeling tired and not rested.
If you have trouble sleeping, know that it is a common problem for people who live with pain. While you may be frustrated and confused about what to do, there are ways you can help yourself sleep better and feel more rested and energetic.
Sleep and Pain
Understanding the connection between sleep and pain
How to Improve Your Sleep
Practical tips for better sleep
Sleep Improvement Tips
Skip accordion section (6 items)Poor sleep is linked to pain, fatigue, mood, and thinking ability. There may be a back and forth between pain and poor sleep – poor sleep can make pain feel worse, and pain can interfere with sleep. Over the long term, consistently poor sleep can even contribute to the onset of chronic pain.
Get into or stay in bed only when you are tired. Get out of bed if you are not asleep after 15 minutes. Reclaim your bed for sleep – do not read, eat, or watch TV in bed. Try not to watch the clock. Avoid stimulating activities before going to bed.
Follow a schedule, even on weekends. Go to bed at the same time each night. Get up at the same time every morning even if you didn't sleep well. Avoid napping for more than 30 to 60 minutes during the day.
Set up your bedroom to help you sleep. Be sure that your bedroom is at a comfortable temperature, dark (use shades or drapes), quiet (consider fans for white noise or ear plugs), and comfortable. Consider keeping pets off the bed.
Avoid eating a heavy meal or drinking too much before bedtime. Avoid caffeine for 4 to 6 hours before bedtime. Avoid alcohol before bedtime. Do not smoke near bedtime or during the night.
Do something that is calming to you – listen to music, read a magazine, or try using a relaxation technique such as meditation. Write down your thoughts in a "worry book" and set aside time the next day to think about problems.