Buzz
We understand how difficult it can be to get a restful night's sleep when you're dealing with pain, whether it's chronic or from an injury! Moreover, poor sleep can exacerbate your pain the next day. With the goal of helping you sleep better to feel more energized and manage your health effectively when you're in pain, we’ve compiled a list of tips and advice you can try out.
Steps
Apply ice to the painful area before going to sleep.
This method helps reduce inflammation and ease pain. Place a cloth or fabric over the painful area, then gently press an ice pack onto the cloth for about 10-20 minutes before lying down and attempting to fall asleep.
- Do not apply the ice or gel pack directly to your skin, as this will prevent oxygen from reaching the tissues, which can cause skin damage.
Sleep in a dark and quiet room.
Bright lights and noise can make it hard to fall asleep, even when you're not in pain. Turn off all the lights in your bedroom while trying to fall asleep. Switch off electronic devices and set them to silent mode to keep the room peaceful and comfortable.
- Avoid watching TV or using your phone or computer while in bed, as this can interfere with your sleep.
- Stop using any electronic devices at least 30 minutes before bed.
Try doing some relaxation exercises in bed.
These exercises can distract you from pain and help you feel sleepy. Practice breathing exercises or meditation, for example. You can also imagine yourself in a calm and peaceful place and try to visualize the entire scenery around you.
- You can find guided relaxation exercises online or use an app to get started.
- Take some time to unwind before bed as well. For instance, you could watch TV or read a book to relieve stress after a long day.
Take sleep-aid medication.
This method can help you fall asleep and prevent waking up during the night. Consult your doctor for a sleep medication that won’t interfere with your pain management plan. Take the prescribed dosage before going to bed to ensure restful sleep and reduced pain upon waking.
- Never take medication without consulting your doctor first. This is especially critical if you're already taking pain medications, as some drugs can interact with one another.
Take pain medication just before bed.
This method can alleviate nighttime pain and help you fall asleep more easily. Whether using prescription or over-the-counter pain relievers, take a dose before bed. Follow the recommended dosage or take the prescribed medication around 20-30 minutes before sleeping.
- If you're taking prescription painkillers, be extremely careful not to exceed the prescribed dosage to avoid the risk of opioid addiction (or any other drug addiction).
Lie on your back if you're experiencing lower back pain.
Sleeping on your back can help reduce pain during the night. Try lying on your back to see if it helps alleviate your pain. If it doesn’t work, you can try other positions, like lying on your side.
Sleep on your side if you're experiencing neck pain.
This is often the most comfortable position when dealing with neck pain. Sleeping on your back might worsen the tension in your neck and make the pain more intense. You can lie on whichever side feels more comfortable while you wait for sleep to come.
- Experiment with different sleeping positions to find the one that feels most comfortable.
- Never sleep on your stomach if you're experiencing neck pain. This position puts excessive pressure on the spine.
Sleep with your pet if you have one.
Stress-related pain can be alleviated when you sleep with a dog or cat. Invite your furry friend to cuddle on the bed for some relaxation and distraction from the pain. Petting them or simply enjoying their comforting presence while drifting into sleep can help.
- Spending time with animals can be a truly helpful therapy to ease loneliness, especially when dealing with chronic pain and social isolation.
- If your pet can’t jump on the bed, try placing their bed on your bed or under the bed nearby so they can still sleep close to you.
Get up and read a book if you wake up in the middle of the night.
This method can help you fall back asleep if pain wakes you in the middle of the night. Get out of bed, go to a quiet room with soft, dim lighting. Read any book you like until you feel sleepy again, then return to your bed and lie down.
- Avoid turning on the TV or using other electronic devices if you wake up during the night. These can make it even harder to fall asleep again.
Maintain a consistent sleep schedule.
This helps your biological clock set a sleep time, making it easier for your body to feel sleepy at night. Go to bed at the same time every night and wake up at the same time every morning. Avoid napping during the day so that you feel sleepy when bedtime approaches.
- If you have trouble waking up when the alarm rings and tend to hit snooze, try setting multiple alarms or placing the alarm across the room so you have to get up to turn it off.
Practice yoga every day.
Yoga can help reduce chronic pain and improve sleep. Start by enrolling in a class with a certified yoga instructor. Once you learn some poses that benefit your health, you can practice yoga at home.
- Yoga is especially helpful for treating chronic back pain.
- If you notice increased pain while doing a particular yoga pose, inform your instructor so they can teach you a different pose or correct your form.
- Practicing yoga in the evening can be very effective. If you can't do it before bed, try to find another time during the day to practice.
Eating sleep-friendly foods at night can be beneficial for your rest.
Certain foods can enhance your sleep quality. Try consuming high glycemic index carbs like rice, fruits, and whole foods such as milk and fatty fish at dinner. Other foods that promote better sleep include chicken, turkey, cheese, nuts, and seeds.
- Many whole foods contain a protein called tryptophan, which helps the body produce serotonin, a hormone that supports sleep.
- Avoid stimulants like alcohol and caffeine in the evening as they can disrupt your ability to fall asleep.
A short evening walk can help relax you.
Walking can relieve pain and improve your sleep. Take a stroll around your neighborhood or in a nearby park during the evening to unwind and strengthen your muscles. This activity raises your body temperature temporarily, then causes it to drop, stimulating your natural sleep cycle.
- This method is especially helpful if you’ve been sitting at a desk all day or have had limited physical activity.
Use a neck pillow if you experience neck pain.
A neck pillow will help minimize neck tension, allowing for more restful sleep. Choose a down or memory foam pillow that can easily contour to the shape of your neck when lying on your back or side. Avoid firm and high pillows that may worsen neck pain upon waking.
- If you prefer sleeping on your back, consider using a U-shaped neck pillow for better support in that position.
Replace your old mattress and pillows.
New mattresses and pillows will provide better support, helping alleviate your pain. Replace flattened soft pillows after about a year. If your mattress is older than six years, consider purchasing one that offers better support.
- Memory foam mattresses and pillows are great options if you're experiencing neck, shoulder, or back pain.
