How to Sleep Better With Chronic Pain: Tips That Really Help
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How to sleep better with chronic pain: tips that really help—because when your body hurts, rest doesn't come easy. Whether it’s aching joints, nerve pain, or muscle discomfort, getting quality sleep can feel impossible. But sleep is essential for healing, managing pain, and just making it through the day. If you find yourself tossing, turning, and waking up exhausted, you're not alone. In this post, we’re diving into practical, doable strategies that can make a real difference in your nightly routine, even when pain tries to steal your rest.
Living with chronic pain can wear you out during the day and still not give you a break at night. It zaps your energy, makes everyday tasks harder, and then just when you’re ready to rest, the pain hangs around—making it tough to fall asleep or stay asleep. Sometimes it’s the discomfort, sometimes it’s the stress that comes with it. Either way, it’s exhausting. If that sounds familiar, here are some tips that can help you start getting better sleep, even when pain tries to get in the way.
Table of Contents
5 Tips on How to Sleep Better with Chronic Pain
Get tested for sleep apnea
Sleep apnea is actually a lot more common than most people realize. If you're not sleeping well at night, your body isn’t getting the rest it needs to function—and that can leave you dragging through the day and feeling even more run-down. I recently had a sleep study done to find out if sleep apnea might be part of what’s messing with my sleep.
It’ll take a few weeks to get the results, but honestly, the whole process was super easy. I just showed up, they hooked me up to a few electrodes (which I barely noticed), and then I went to bed like normal. The toughest part? Washing all that EEG glue out of my hair the next morning—that stuff really sticks.
Little Distractions That Help You Unwind and Feel Calmer
If you’re used to falling asleep with Netflix playing in the background, you’re definitely not alone—but it might be doing more harm than good. It can feel like the distraction helps take your mind off the pain, and in some ways, it does. But the light from the screen actually keeps your brain more alert, making it harder to fully relax and fall asleep. And if the TV’s still going after you’ve dozed off, sudden noises or changes in sound can keep waking you up. Instead, try something that’s both calming and gently distracting—like listening to soothing music, a podcast, or a bedtime story. It gives your mind a break without overstimulating it.
Lately, I’ve found that listening to a sleep podcast on Spotify really helps me wind down and fall asleep quicker. My absolute favorite is one with rain sounds—it’s ten full hours of steady rainfall, and it’s so calming. Something about it just helps my mind settle, and I usually fall asleep faster and stay asleep longer. It’s become part of my nighttime routine, and honestly, I don’t know what I’d do without it now.
Try swapping out noisy distractions for something that’s still engaging but much more calming. Think of things that help you unwind without overstimulating your brain. You could curl up in bed with a good book, listen to some soft music or white noise with a timer, or even follow a short guided meditation. These quiet activities can take your mind off the pain while also helping your body ease into sleep mode.
If You’re Uncomfortable, Don’t Try to Force Sleep
If your pain is making it hard to get comfortable in bed, don’t force yourself to fall asleep. Tossing and turning just adds more stress, and that’ll make it even harder to drift off. Instead, try managing the pain the best you can, and if you’re still not feeling comfortable, switch to something else relaxing until you’re ready to try sleep again.
Make Adjustments to Your Environment and Routine
Don’t forget to make your bedroom as sleep-friendly as possible—it can make a huge difference in how well you rest, especially when you’re dealing with chronic pain. Try to keep things dark and set the temperature to something comfortable. Simple changes like cutting out caffeine before bed and sticking to a calming nighttime routine can really help too. And if you take any medications, timing them closer to bedtime might give you some relief before you fall asleep. It’s all about setting up the right environment and habits to help you get the most restful night possible.
It can help release tension in your body, making it easier to relax and get comfortable. Also, avoid checking your phone or any screens at least 30 minutes before bed. The blue light can mess with your sleep cycle, making it harder for your body to know when it’s time to wind down.
You Might Want to Try Using a Weighted Blanket.
Many people find that the gentle pressure of a weighted blanket helps calm their nervous system, making it easier to fall asleep. Also, consider practicing deep breathing or relaxation techniques. Spending a few minutes focusing on your breath can reduce stress and signal your body that it’s time to rest.
Improving your sleep when dealing with chronic pain isn’t easy, but with the right adjustments, you can start to make a real difference in how well you rest. From creating a calming bedtime routine to adjusting your environment and managing pain, small changes can lead to better sleep over time. Remember, it’s about finding what works best for you, whether it's through relaxation techniques, adjusting your schedule, or trying out new sleep aids. Be patient with yourself, and give these tips a try—you deserve restful nights and to wake up feeling refreshed.
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