Relieve Muscle Tension
Carve out time in your schedule for pain-management techniques that work for you, such as a hot bath, an ice or heating pack or a few minutes of slow, even breathing. Regular relaxation rituals, such as calming music or aromatherapy (try lavender to aid sleep), relax aching muscles to break the cycle of pain and help you drift off to sleep more easily.
Simple sleep hygiene, or the habits you follow around bedtime, can make a big difference in how well you sleep. When pain is bothersome, it can be easy to overlook these basics. But the fewer factors you have to contend with in addition to pain, the more likely you'll be able to fall asleep and stay asleep. Remember to:
Thinking about pain frequently and dwelling on its negative effects on your life can make it harder to go to sleep. Scheduling a fun distraction, even something as simple as reading a favorite magazine, can take your mind off worrisome pain and make it easier to fall asleep.
Sleep-promoting supplements, such as melatonin, may help you get much-needed shut eye without a prescription. Gather information about how tiredness impacts your pain and daily activities and consult a healthcare provider to see if an over-the-counter product could help.
Rule Out Other Underlying Conditions
When pain is out of control, sleep may be impossible. Talk to your physician about your daily pain levels and how best to balance day-to-day function with pain relief. Ask specifically about pain that spikes around bedtime, and how you might use medications for nighttime pain relief (as compared to your during-the-day regimen) if appropriate.
Even a quick chat with a general practitioner during a routine physical can help by ruling out sleep-limiting conditions such as sleep apnea, and ensure that existing medications you may be taking aren't interfering with your sleep.
Chronic pain can have so many implications for daily life, but chronically poor sleep doesn’t have to be one of them. Some sleep loss may be inevitable on bad days, but practicing good sleep habits on a regular basis will help you break the cycle of poor sleep and increased pain, and keep overall pain levels manageable.