Sleep and Chronic Pain

If you're like me a good nights sleep is something you dream about, rarely get, and want badly. You may find you are able to get to sleep but are unable to stay asleep. Maybe you toss and turn all night not being able to find a comfortable position to be in or maybe you wake up with each movement during the night and are unable to go back to sleep once woken. Often our own thoughts can keep us up all night too. Whatever the issue may be, most people living with pain also experience sleep disturbances. 

There are many options to choose from to help aid you in sleeping better, both medicinal and non-medicinal. Whatever your choice may be, please keep in mind that some sleep aids are habit forming and some over the counter medicines (OTC) interact with illnesses such as high blood pressure, diabetes, and heart conditions for example. Read all the information that is provided with your choice...education is your key to using any form of medication.

Whether your choice is a sleep aid or to tough it out, you may find the following suggestions helpful to gaining a nights rest...

• go to bed at the same time each night - getting into a regular routine helps to settle our bodies easier
  
• avoid long naps in the afternoon - if you need to lay down, try and keep your lay down to under 30 minutes
  
• minimize the noise and light in your bedroom - some find ear plugs and black out blinds to be helpful in keeping it dark and quiet...you may even try a sleeping mask

• keep your bedroom cooler - I personally use a ceiling fan to help and have also closed off one of the heating vents in my room - sleeping in a cooler room prevents from waking up hot and uncomfortable
• try a relaxing bubble bath or hot shower just before bed - if you have a pool...go for a dip just before bed, some even find hot-tubs to be of benefit
• keep your bedroom for sleep and intimate times with your partner  - which is a natural and beautiful way to put each other to sleep even if you live with pain
• turn off the distractions like radios, TVs, computers etc when going to bed - you could even try just removing the TV altogether from your bedroom
• keep your pets out of the room - I know we all love our pets...but they are terrible bed partners. When I dog-sit for my parents I'm stuck sleeping with a dog that has to be right up beside me or even on me and he wants to sleep with his head on my pillow! makes me long for the cat who ignores me at home.
• avoid stimulants such as colas, coffee, tea, and chocolate ( I know, I love my chocolate too), at least 2 hours before bedtime
• try relaxation exercises like Visualization or Progressive Muscular Relaxation while you're laying in bed
• don't go bed with your mind racing, it'll get you no where - settling our thoughts is easier said than done some days I know but when we go to bed with our heads full, sleep is the furthest thing from our mind's thoughts 
• although this is really  not a step, some people do use alcohol to help them go to sleep - now this may help you in the short-term to solve your sleep issues, consistent alcohol use to sleep is an indicator of other issues you need to face

A good healthy deep sleep is something we all dream about from time to time and there are things we can to do to help us achieve that. What do you do to help you sleep? What is your bed-time routine or do you even have one? Give it some thought and see what you can do to help yourself sleep better.

Sweet dreams...take good care of you