“Is Chronic Pain Keeping You Up At Night?” is a collaborative post and includes affiliate links. Please see the disclosure page for more information. Disclaimer – always verify medical information with your doctor or a professional and follow all laws for your location.
Pain and lack of sleep can often form a vicious cycle. When you’re in pain, it’s harder to relax and get to sleep. When you’re sleep-deprived, you’re more stressed and therefore have heightened sensitivity to pain. Fortunately, you can break the cycle – reducing the pain and enjoying a good night’s sleep.
Here are just several ways to prevent chronic pain from keeping you up at night.
Seek out a medical professional
For many types of pain, it could be worth seeking out a medical professional to try and see if there are any other forms of pain relief that you can look into. For instance, a chiropractor may be able to help with neck or back pain. Dermatologists meanwhile may be able to offer advice on skin conditions. Your general practitioner doctor might have your blood work checked for abnormalities or help you to get testing for sleep apnea.
Finding ways to fight the pain could help you to sleep better at night. Medical professionals may even be able to offer specific sleeping advice such as how to lie, where to position pillows for support and what bedding to use.
Upgrade your bedding
If your pain is muscular or skeletal, you could find that upgrading to an orthopedic mattress helps. These mattresses are engineered to offer more support and reduce pain so that you can get a more comfortable night’s sleep. Such mattresses come in a variety of fillings from memory foam to pocket springs, generally offering more
firmness than regular mattresses.
As for pain caused by skin conditions, you could find that changing your sheets helps. 100% organic cotton, bamboo and silk can often help to prevent skin irritation for those with sensitive skin. Hypoallergenic bedding is recommended for those with dust mite allergies.
Be active during the day
Being active during the day can help you to sleep at night. Exercise can also help to fight chronic pain by strengthening muscles, taking pressure off joints and providing an endorphin rush.
Of course, certain exercises could aggravate your pain, so it’s important to listen to your body and speak with a doctor or coach about best exercises. Low-impact exercises tend to be suitable for most chronic pain sufferers – these exercises include the likes of yoga, swimming, cycling and walking. Running and jumping exercises should be avoided if you suffer from joint pain.
Take a hot bath in the evening
A hot bath can reduce stress and relieve pain. The buoyancy of the water takes pressure off of joints and muscles while the heat helps to stimulate nerve endings and release feelgood endorphins that could help to numb pain. By taking a hot bath in the evening, you could feel more relaxed and less achy before going to bed, helping you to sleep more easily.
Try herbal supplements to help you sleep
There are many herbal supplements that can help you to sleep. These could be worth trying if you spend hours tossing and turning. Magnesium, valerian root, chamomile and lavender are a few examples. Be sure to research and speak with your doctor or a pharmacist before adding herbal supplements to make sure mixing these will not cause problems. On top of using herbal supplements to help you sleep, you may be able to use herbal supplements to help relieve pain. These could be used alongside prescription medicine or over-the-counter medicine, or they could be used as an alternative.
Life can get stressful and not having good sleep because of chronic pain can add to that stress. Talk with your doctor and make a plan for the best route to take to implement which of these ideas could work for your circumstances.
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