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.
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: