Improve Your Sleep to Help Your Chronic Pain
We hear it all the time: Sleep is important for our bodies to recover and recharge for the next day. Whether it is due to pain, stress, or general distractions, many people are not getting enough quality sleep to adequately prepare their bodies for the next day. Before you know it, you spiral into an endless sleep deficit cycle, making it nearly impossible to catch up.
Pain and Sleep
We know that pain can negatively impact sleep, but did you know that sleep can actually impact pain? Studies show that improvements in pain can improve sleep quality, but that improvements in sleep quality can improve pain by almost double! Patients who have poor sleep quality have a more difficult time “modulating” or controlling their pain levels. Sleep is thought to aid in the brain’s ability to control pain levels as well as allow the body to rest and repair, which is likely why good sleep quality is associated with reduced reported pain levels.
How do I know if I have a sleep quality problem?
Ask yourself these questions:
Do you take longer than 30 minutes to fall asleep?
Do you have to get up to use to restroom more than once during the middle of the night?
Do you take sleep aid medications?
Do you feel tired throughout the day?
Do you feel that you are not getting enough sleep on a regular basis?
If you answered yes to any of these questions, you may be experiencing poor sleep quality. If you are still unsure, you are welcome to take the questionnaire linked below to determine the quality of your sleep.
Pittsburgh Sleep Quality Index
https://www.opapc.com/uploads/documents/PSQI.pdf
A score of 5 or more indicates poor sleep quality
I have poor sleep quality, now what should I do?
Here are some useful tips for anyone who is wishing to improve their sleep quality:
Regular schedule: Go to bed at the same time and wake up at the same time every day. Yes, even weekends.
Avoid daytime Napping
Exercise regularly and stay active during the day. Regular exercise improves sleep quality!
Restful environment (is your room dark enough?)
Avoid caffeine and alcohol 4 hours before bedtime
Avoid moderate/vigorous exercise and large meals 2-3 hours before bedtime
Avoid screens (TV, Phone) 30 minutes before bedtime
Try some “wind down” activities 30 minutes before bedtime:
Hot shower, warm bath
Reading
Listening to relaxing music
Meditation, Deep breathing
*If unable to fall asleep after 20-30 minutes, leave your bed and try reading or doing something boring (avoid screens) until you feel tired. Then return to bed. Repeat this cycle until you fall asleep.
Where Physical Therapy Comes In
Your physical therapist can assist you in meeting your physical activity goals, which in turn will help improve your sleep quality. Your PT can also assess your sleep hygiene and assist you with gradually adjusting your lifestyle to improve your sleep quality, whether it is beginning a sleep diary/log, help with sleep positioning to reduce pain and discomfort, or creating a sleep schedule that works for you. If you have any concerns regarding your sleep quality and if you experience chronic pain, speak to your PT today!