sleeping with chronic pain

Reclaiming your Sleep with Chronic Pain

Chronic pain poses problems when it comes to bed time

How could one possibly fall asleep with a pounding headache, or searing pain in the neck or lower back? It’s a nasty cycle: because sleep is so integral to immune function, losing sleep actually perpetuates pain- and pain increases anxiety which further stops you from sleeping. How do we break ourselves out of this cycle? On the worse days, sleep loss may be an inevitability; otherwise its time to take back the steering wheel from pain and put yourself firmly in control of falling and staying asleep. 

What you can do to find sleep with chronic pain

  • Quality of sleep materials: a properly adjusted mattress and pillow can do wonders for your sleep experience. 
  • A calming sleep environment: ambient temperature, noise and smells can all be controlled to create a relaxing environment that is conducive to sleep.
  • Progressive relaxation: while trying to fall asleep, take deep breaths and tense different muscle groups. 
  • Consider supplements: melatonin is a chemical that the body produces naturally to influence sleepiness- it can be purchased over-the-counter to add an extra boost to that sleepy feeling. 

What not to do when trying to sleep with chronic pain

  • Caffeine after 4 p.m. Caffeine can stay active in the blood stream for up to 8 hours after consumption. 
  • Alcohol before bed: the sedative effect helps you to drift off, but it interferes with restful sleep and can actually wake you up once it wears off. 
  • Exercise in the 3 hours before bed: exercise also jogs your brain muscle, so exercising right before bed often doesn’t have the exhaustive effect that will make you fall asleep. 

Finding pain relief in Dunedin, FL

Long standing pain sufferers are constantly on the search for relief. At Hayes Family Chiropractic, we want to treat your pain at its source and this begins with a thorough spinal examination to determine exactly what that source is. Proper alignment of the spine can go a long way toward easing nerve pain that keeps you from sleeping. From here, we develop an individualized plan for rehabilitation that includes educating you about your treatment so that you can take control of your pain. Call our office in Dunedin to schedule an appointment today.

Dr. Chris Hayes, D.C. 

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