How to Get Better Sleep: Fighting Chronic Pain with Sleep

We’ve all heard it: You need eight hours of sleep each night. But, do you? Well, while exactly eight hours may not be what you need, you definitely need to be getting a good night’s sleep to keep you happy and healthy. Not only will sleeping well keep you healthy, it’s also essential to pain management. Getting the best sleep you can helps reduce stress levels, which can help you manage chronic pain symptoms.

Many people may have trouble falling or staying asleep. Insomnia or restlessness are common complaints from Americans. In fact, just in Tennessee almost 37% of adults reported getting too little sleep, according to a 2014 CDC survey. If you have many sleepless nights you should talk to your doctor, but here are a few tips that can help you fall and stay asleep.

• Maintain a sleep schedule. Going to bed and waking up around the same time every day is important to ensure you get proper sleep.
• Make sure your bed is comfortable. Having good support and comfort in your mattress and pillows is necessary for falling and staying asleep. Being comfortable will help you avoid tossing and turning throughout the night.
• Wind down and unplug. Looking at a phone or computer in bed can make it more difficult for you to fall asleep.
• Try to avoid napping. Sometimes it’s hard not to nap during the day, but try to avoid naps, especially late in the day, to ensure you are tired enough to fall asleep at night.
• Try sleeping with a pillow between your knees. This can be especially helpful for those with lower back pain, since it can relieve pressure on the back.
• Exercise more. Getting exercise and more physical activity throughout the day can help you feel more tired at the end of the day and ready for sleep.
• Don’t drink caffeine before bed. While this may seem obvious, it’s important to not drink caffeine before bed. Try to keep your coffee and sodas for the morning and afternoon.

It’s important that you talk to your doctor if you have trouble falling or staying asleep, especially if the problem persists. However, these tips and tricks can help with mild sleeping problems to help you get a better night’s sleep. Getting in all of your “zzzzz’s” can help you feel better, especially if poor sleep is a key trigger for your chronic pain symptoms.

Sources: https://www.webmd.com/a-to-z-guides/discomfort-15/better-sleep/slideshow-sleep-tips