Does your pain stop you from catching some zzz's at night? Almost every patient describes being unable to fall asleep or waking up at night due to pain. Is the pain actually worse at night? Is it difficult to find a comfortable position? Is it because your mind is so clear that you can focus on nothing but the pain? Of all medical conditions, pain is one of the main causes of insomnia.
Patients often report that one of their primary pain management techniques during the day is to keep themselves busy in order to distract themselves from the pain. However, when trying to fall asleep at night, there are no distractions except for the pain, so the perception of pain can actually increase. I find that most people who have disturbed sleep commonly have some form of neck, shoulder, or back pain. It makes me believe that they simply cannot get into a comfortable position to fall asleep and stay asleep. Pain is a sensation that's felt when nerves are stimulated; this stimulation also activates the brain and keeps you awake. Pain also causes anxiety, which disrupts sleep even more. This pain-related insomnia seems to get worse and worse over time, and it becomes a vicious cycle when pain becomes a problem every night.
I know it's easier said than done, but it's important to find ways to manage the pain. Having your pain under control helps to reduce anxiety and depression, improve sleep, and make for a better overall quality of life. I don't like to promote medications, so I would recommend more natural interventions such as physiotherapy, massage therapy, chiropractic, acupuncture, exercise, deep breathing techniques, meditation, tai chi, yoga, progressive muscle relaxation, and warm epson salt baths. Eating foods with natural melatonin or taking melatonin supplements may help to induce sleep as well.
Good sleep hygiene is key to achieving a good night's sleep. This could mean limiting caffeine and alcohol consumption (particularly in the evenings), avoiding naps during the day, avoiding heavy food intake around bedtime, getting enough sunlight during the day, leaving your bed just for sleeping (not for watching TV or reading), fixing a set sleep and wake time, blocking out distracting noise and light, and practicing a relaxing bedtime routine.
Hopefully, these tips will help you get a better night's sleep. Proper sleep is necessary on your road to recovery and good health and wellness.
