Having optimum sleep is often not prioritised in our busy lives, yet it plays a vital role in our overall well-being. Just like a balanced diet and regular exercise, quality sleep is an essential component of a healthy lifestyle. We know that we feel in a better mood, more motivated and better able to solve problems when we have had good sleep. What is less noticeable is the physical repair and rejuvenation that our bodies undergo and the risks to many aspects of our health if we do not sleep enough. Inadequate sleep can increase your chances of developing:
· Alzheimer's or dementia,
· Weight-gain and diabetes
· Cardiovascular events
· Stress and anxiety
· Hormonal issues, and
· Dysregulated immune function, amongst others
So whenever you can, put on your cosy PJs and have an early night. If pain isn’t disrupting your sleep but you are not sleeping well then skip to the tips for sleeping well towards the end of the blog.
However, if we are suffering from pain our physical discomfort can disrupt our sleep patterns and poor sleep can exacerbate our pain sensitivity, creating a negative spiral of poor sleep and increasing pain.
Pain and sleep share a bi-directional relationship, meaning that each can influence the other. When we experience pain, it can interfere with our ability to fall asleep and stay asleep. The discomfort keeps our minds and bodies alert, making it difficult to relax and drift into a restful slumber. Moreover, pain can lead to fragmented sleep, where we wake up frequently throughout the night, disrupting the natural sleep cycle and preventing us from reaching deeper stages of restorative sleep.
Conversely, inadequate or poor-quality sleep can heighten our sensitivity to pain. Sleep deprivation alters our pain perception, making us more susceptible to discomfort and amplifying our response to stimuli. This phenomenon is particularly evident in individuals with chronic pain conditions such as fibromyalgia, arthritis, or migraines. Furthermore, insufficient sleep impairs our body's ability to regulate inflammation, exacerbating the physical symptoms associated with pain.
Breaking the cycle of pain and sleep disturbances requires a multifaceted approach that addresses both aspects simultaneously. In other blogs I will cover various pain reduction tips and below are some strategies to improve your chances of getting a good night’s sleep:
Establish a Consistent Sleep Routine:
Stick to a regular sleep schedule, aiming for seven to nine hours of sleep each night.
Going to bed and waking up at the same time every day helps regulate your body's internal clock, promoting better sleep quality and avoiding social jet lag on a Monday morning.
Create a Relaxing Bedtime Routine:
Engage in calming activities before bed, such as reading, gentle stretching, or listening to soothing music.
Avoid stimulating activities like intense exercise or work-related tasks.
Limit Exposure to Screens Before Bed:
The blue light emitted by screens (phones, tablets, computers) can interfere with your sleep. Try to avoid screens at least an hour before bedtime and preferably keep them out of the bedroom entirely.
If the phone has to stay in your room put it on silent and place it face down so that light and sound do not disturb you.
Make Your Sleep Environment Comfortable:
Invest in a good mattress and pillows and keep your bedroom dark, quiet, and cool. Consider blackout curtains and white noise machines if needed.
Watch What You Eat and Drink:
Avoid heavy meals close to bedtime and limit caffeine and alcohol intake, especially in the evening. Choose a light carbohydrate snack if you’re hungry or if you regularly wake in the early hours.
Stay hydrated but avoid excessive liquids close to bedtime to prevent waking up for bathroom trips.
Exercise regularly:
Physical activity during the day promotes better sleep. Aim for at least 30 minutes of moderate exercise most days.
Manage Stress and Anxiety:
Write down your worries before bed to clear your mind.
Practice relaxation techniques like deep breathing, tapping, meditation or progressive muscle relaxation before bedtime to calm your mind and body. These practices can help alleviate stress and reduce pain perception, facilitating better sleep.
Don’t force sleep:
If you are tossing and turning, try getting up and do something relaxing until you feel more sleepy.
Try drinking a herbal tea:
Valerian root ‘winds down’ your brain and prepares your body for restful sleep
Passionflower may improve sleep efficiency while lowering the chance of waking up during the night
Chamomile tea may help to support improved sleep quality.
A number of medications have sleep disturbing effects potentially increasing pain in patients with acute and chronic pain.
These include opioids, some antidepressants, corticosteroids and beta-blockers.
Check the details of your medication and talk to your doctor about potentially adjusting their dosage and timing in order to keep their sleep-impacting effects at a minimum to prevent or reduce the possibility of sleep disturbances resulting in increasing your pain.
Pain and sleep form a complex relationship that significantly impacts our overall well-being. Understanding the bi-directional nature of this connection is crucial for effectively managing both aspects of our health. By implementing strategies to improve sleep quality and manage pain effectively, we can break the cycle of discomfort and sleep disturbances, leading to better physical and mental health.
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