How did you sleep last night?
If you answered “terribly” or “another sleepless night,” you are not alone.
The problem is actually pretty common. In fact, about 40 million people in the United States suffer from chronic long-term sleep, according to the National Institute of Neurological Disorders and Stroke.
If you live with chronic pain, you probably know that the pain-sleep cycles are closely related.
Whether you can fall asleep quickly, or have a hard time staying awake, you can form habits to help make your sleep more restful. If you are one of the many people who struggle to get a good night’s rest, there is hope.
Here are some tips to help you get a good night’s sleep, even if you live with chronic pain.
Keep a sleep journal
Keep a sleep journal. The best way to get a good evaluation of your sleep is to write down your sleep habits. When did you get to bed? How long did you sleep? What times did you wake up, and how long were you awake? What type of pain did you have when you woke up?
Ditch the technology
Is technology keeping you awake at night? The National Sleep Foundation conducted a study, and found that the lights that technology gives off can affect your sleep, and could potentially mess with your circadian rhythm. So, what should you do? Experts recommend that you stop using technology at least two hours before your bedtime.
Check your pillow and mattress
Evaluate your mattress and pillows. Having proper support in your mattress and pillows is essential to getting a good night’s rest. If you are looking to upgrade, you could start with a mattress topper, or trying a few different pillows. Experts recommend a pillow with a cervical contour to help keep your spine aligned while you sleep.
Another way that you can ensure that you have a good night’s rest is to add aromatherapy products, pain relief creams or pain patches. Please be sure to consult with your doctor before using any sleep aids.
A nightly routine can help. Waking up and going to bed at the same time each day has many benefits, such as helping you get into a healthy sleep pattern. A nightly routine might include any one of the following activities: enjoying soft music, reading a book, meditating, journaling and enjoying a hot shower or bath. The key to an excellent nightly routine is adding things that you enjoy and help you relax. You can always tweak your routine based on your current needs.
Do you have any helpful sleep tips to that you would like to share? Comment below to share what has worked well for you.