Suffering from disrupted sleep and insomnia is very common for people who are also suffering from chronic pain. These two conditions are often closely related, with one easily influencing the other.
If you have chronic pain in your back or joints, for instance, then it can be very hard to get to sleep and stay comfortable while sleeping. This keeps you awake and disrupts your sleeping pattern. If you suffer from chronic pain, we have a few tips for you that might help you get to sleep sooner at night, for longer.
- Eat Foods in the Evening that Help You Sleep
There are some foods that you can eat as a part of your evening meal that can actually help you get to sleep at night, and stay asleep for longer. These foods increase the level of tryptophan in your system, a protein that helps your body produce the sleep hormone, serotonin. Studies have shown that an increase in the level of tryptophan in the system helps the body to fall asleep faster, and attain a more restful sleep.
- Try Some Light Exercise in the Evening
If you don’t get the opportunity to exercise through the day, then you should definitely try some light exercise in the late evening to help you fall asleep.
A walk in the evening is a good way to treat chronic pain, and it can give both your mind and body the light workout it needs to get ready for sleep. It also raises the body temperature. As a response to this temperature rise, your body begins to cool itself, which it also does in preparation for sleep.
- Practice Yoga Regularly
Yoga has a lot to offer people who suffer from chronic pain for many reasons; the stretching and balancing involved in yoga can often help people relieve pain from many areas of the body. It is also a discipline that involves clearing the mind and meditation, which can help relieve the stress that comes with chronic pain and a lack of sleep.
Yoga is easier to learn than you may think, and you don’t have to attend classes or have an instructor is you don’t want to. Just a few of the beginner level poses and a basic routine to follow regularly can make a huge difference for people who struggle with chronic aches and pains.
- Invest in Your Sleep
One of the biggest influencers to anyone’s quality of sleep is their bedroom and their bed, so take some time to address these to invest a little in a good night of sleep.
If your bedroom is cluttered or in disarray, this can keep you awake at night. Electronic devices can also prevent you from sleeping, with blinking lights and low-frequency noise.
Your bed and mattress are hugely influential on your quality of sleep too. Mattresses should be replaced regularly, and if you suffer from chronic pain, you should try a firmer mattress to support your body at night. A popular type of mattress is one that comes in a box, making it easily delivered, and you can move it to your bedroom on your own without any difficulty.
- Consider Natural Sleeping Aids
There are many natural and non-pharmaceutical sleeping aids available, some of which people have used for centuries to get a better night of sleep.
Herbal teas can often help prepare a body for sleep at night, and some are specifically for this. There are also herbal remedies available in tablet form that you can take before bed that can help your body to sleep.
If you are sleep deprived and in chronic pain, you should definitely try a few of our tips. You should consult a medical professional if your ailments persist and you continue to struggle to sleep with you pain.