If you live with persistent pain, you’ll know how frustrating sleep can be. You lie in bed, exhausted, yet sleep seems to dance just out of reach. And when you do drift off, it’s as though pain has its alarm clock set to wake you up every few hours! Sound familiar?
You’re not alone. Many people I meet in my pain psychology clinic (online and in Milton Keynes) struggle to get the rest they desperately need. The good news is, there are ways to improve your sleep – and no, they don’t involve counting sheep or buying a fancy mattress! Let’s explore how you can take back control of your nights.
Why is Sleep Such a Struggle?
Here’s the tricky thing: pain and sleep have a two-way relationship. Poor sleep can make pain feel worse, while pain disrupts your sleep – and so the cycle continues. On top of that, when you’re tired, it’s harder to manage your emotions, which can leave you feeling more anxious or low. It’s no wonder everything feels harder!
But don’t despair – even small changes can start to break this cycle and nudge your body toward better rest.
Step 1: Create Your Sleep Sanctuary
Think of your bedroom as your haven for rest. Make it cool, dark, and quiet – the holy trinity of good sleep. If noise is an issue, try earplugs or white noise. If light is the culprit, invest in blackout blinds or a comfy eye mask.
And let’s talk about screens for a moment. That late-night scroll through your phone? It’s tricking your brain into thinking it’s daytime, thanks to blue light. Try swapping your phone for a book or relaxing podcast before bed.
Step 2: Keep a Sleep Routine
Your body loves a routine. Going to bed and waking up at the same time every day – yes, even on weekends – helps regulate your body clock. And if you’re tossing and turning? Don’t stay in bed. Get up, do something relaxing (but not too stimulating), and head back to bed when you’re sleepy.
Step 3: Manage Pain Before Bed
Pain tends to feel louder at night when everything is quiet, doesn’t it? A short relaxation practice, like deep breathing or mindfulness, can help dial down those sensations. A warm bath or gentle stretching before bed can also soothe tired muscles and signal to your body that it’s time to unwind.
If pain relief is part of your routine, try timing your medication so it helps you through the night – your GP or pharmacist can advise you on this.
Step 4: Rethink Sleep Worries
It’s easy to get into a battle with sleep, especially when you’re lying there thinking, Why can’t I just sleep? But the more you worry, the harder it gets. Instead, remind yourself that rest – even without sleep – is still helpful. Focus on being comfortable and relaxed, rather than forcing sleep.
And remember, you’re not failing if your sleep isn’t perfect. Improvement takes time, and every small win – an extra 10 minutes of sleep, waking up a little less groggy – is progress.
Step 5: The Day Matters Too
Good sleep starts long before bedtime. Staying active during the day, even in small ways, can make a big difference. Light exposure during the morning helps set your body clock, so try to get outside for a bit of fresh air. And while caffeine might feel like your best friend, it’s worth cutting back in the afternoon – it could be sabotaging your sleep without you even realizing it!
Finally, Be Kind to Yourself
Living with chronic/persistent pain is tough and so is changing habits. Celebrate every step you take toward better sleep. Some nights will be harder than others, but that’s okay. You’re doing your best – and that’s enough.
If you’re finding sleep a persistent struggle, don’t hesitate to seek support. A suitably qualified Health Psychologist like me, or pain specialist can help you find tailored strategies that work for you. Alternatively you might find this book helpful, via Amazon:
Here’s to sweeter dreams and brighter mornings!