Between 67% and 88% of people with chronic pain say they experience sleep disruption and insomnia. This makes sense because pain can make it difficult to rest or get comfortable enough to doze off. However, sleep is essential for recovery and healing. Without it, pain and inflammation often worsen, creating a vicious cycle.
At LiveWell Pain Management, interventional pain doctor Nora Taha, MD, knows how important sleep is for chronic pain recovery.
Read on to learn how sleep affects the body’s healing process, why chronic pain often causes sleep problems, and simple steps you can take to make it easier to sleep through the night.
You know that sleep is essential for having energy and feeling your best, but what you might not know is that it also plays a role in recovery. After an injury, surgery, or illness, sleep is essential for repairing damaged tissue and reducing inflammation. It also supports your immune system, which directly affects how you experience pain.
During recovery, it’s normal to experience poor sleep. For example, you may have swelling, bruising, or sensitive areas that flare up when lying down. These symptoms typically subside once your body heals, but in some cases, pain persists, even after returning to your normal routine.
That’s why so many people with chronic pain experience sleep issues. A lack of sleep lowers pain tolerance, increases sensitivity, and heightens irritability. If this pattern occurs for months or even years, it can keep you from work, spending time with loved ones, and other activities you enjoy.
Despite these challenges, better sleep is possible, even if you experience chronic pain. Here are a few tips to help you fall and stay asleep:
Maintaining a consistent sleep schedule is one of the best ways to prevent tossing and turning, even if you struggle with chronic pain. Going to bed and waking up at the same time each day helps stabilize your body’s internal clock (circadian rhythm).
It takes some practice at first, but if you can maintain the same schedule most days of the week, you’ll likely notice that it’s easier to fall asleep and wake up feeling refreshed.
It’s tempting to scroll through social media or stream a TV show before turning out the lights, but they can actually make you more alert. That’s because electronic devices such as smartphones and tablets emit blue light, which can suppress melatonin, a hormone that regulates sleep.
These activities also make your brain more alert and may trigger stress or anxiety, making it challenging to get tired, especially if you already experience chronic pain.
Falling asleep is just as dependent on your environment as your circadian rhythm. If there’s lots of noise or light present, or your room is too hot, you won’t be able to get comfortable.
Make sure your bedroom is dark, quiet, and cool. Studies show the ideal sleep temperature is between 60 and 67 degrees Fahrenheit. If there’s lots of traffic or other noise outside, it can also help to run a fan or white noise machine to drown out the sound.
Improving your sleep hygiene isn’t always enough to support quality rest, particularly if you have chronic pain.
Partnering with a pain management specialist like Dr. Taha can make it easier by providing targeted therapies, medication, and behavioral approaches designed for people in your exact situation. It often takes some trial and error, but many people find the results worthwhile.
If you’re struggling to sleep with chronic hip pain, shoulder pain, back pain, or any other type of pain, you don’t have to find a solution on your own. After reviewing your health history, discussing your symptoms, and completing an exam, we can make custom recommendations to help you get the sleep you deserve.
To learn more, request an appointment online or call the nearest LiveWell Pain Management office in Elmwood Park, Englewood, or Paramus, New Jersey.
