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Sleeping Soundly with Chronic Pain

7 Ways to Sleep Better Now

-- By Robin Donovan, Health Writer
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If you live with chronic pain, whether from pounding headaches, an autoimmune disorder or an old injury gone awry, you know how difficult it can be to get to sleep. And when you can’t rest, pain increases, making it harder and harder to break the cycle of escalating pain and sleeplessness.

Pain doesn’t just make it harder to fall asleep and stay asleep, but can also impact your quality of sleep. For example, you may sleep less efficiently, spending less time in the most restorative phases of sleep.
Yet sleep has so many health benefits beyond staving off pain. It helps the brain learn and remember new things, bolsters the immune system, keeps moods stable and reduces stress. ­­­­­­Restful sleep can even reduce the intensity and duration of pain. So, how can people with pain take charge of sleep? Try the tips below to take the stress out of bedtime and harness healthy ZZZs.

Adjust your pillow
If you have neck or back pain, sleeping on your stomach can exacerbate your problem because it causes your spine to arch and your neck to twist. Your sleeping position should take any health conditions (such as acid reflux) into account, so check with your physician before switching your routine.

Ready for a change? Body pillows can help reinforce a new sleeping position by preventing you from tossing and turning. If you have back pain, sleeping on your back with a pillow under your knees can take pressure off of the spine. Holding a body pillow between your knees can also prevent those bony joints from touching and help align your hips for greater comfort.

If you have neck pain, an orthopedic (contoured) pillow can help provide support. Remember that any time you sleep, your positioning is important, so consider a travel pillow if you have a long flight or if you plan to sleep while riding in the car.

Practice Mindfulness
If you have a hard time turning your attention away from pain while lying in bed,  remind yourself that a thought is just an idea; you don’t have to believe in it or act on it. Instead, try this simple, pain-reducing exercise:  
  • Set a timer for 5 minutes.
  • Find a comfortable position to lie down.
  • Focus on your lungs expanding and contracting as your breathe in and out for a few moments.
  • Put yourself in neutral frame of mind. It may help to imagine cares and worries from the day sailing or floating away.
  • Observe your thoughts without labeling them "good" or "bad."
  • If a negative thought ("This pain will never end" or "The pain is too awful, I can’t bear it") pops up, acknowledge it, then turn your attention back to your breathing.
We know that the brain and body are connected, and stress, depression and anxiety play a part in how we perceive pain. Try allowing yourself to experience these thoughts without embracing them to prime your body for healing, restorative sleep.
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About The Author

Robin Donovan Robin Donovan
Robin Donovan is a Cincinnati-based freelance writer and magazine journalist with experience covering health, medicine, science, business, technology and design.

Member Comments

  • Should be fibromyalgia pain in my last comment. It is also nice to know that what I'm feeling and going through can be explained..I'm off sleep mess after 2.5 years and will definitely try these tips out. Thank you! - 6/4/2013 3:10:05 AM
  • Just laying here not sleeping because the fibrous pain is bsd today and saw this article. I do some of these but could do more - 6/4/2013 3:04:25 AM
  • I had TKR and of course had a difficult time finding a comfortable position w/o pain.
    I wish I had read your article before. I am going to look into your suggestions. - 5/22/2013 12:50:20 PM
  • I normally do not endorse products on sparkpeople but I would wake up every morning with my neck pain exasperated until I bought a "my pillow". I bought it at Bed Bath and Beyond with a 20% off coupon and still thought the price was a little steep. After a month I am so glad I purchased it. I go to sleep with more neck pain then when I wake up. It actually gets better at night. - 5/22/2013 10:30:59 AM