When you experience chronic pain, you may find that you have trouble sleeping or that you suffer from insomnia. Both of these disorders are typically impacted by one another; for example, although your pain may prevent you from having a comfortable night of sleep, not getting enough sleep may cause your pain symptoms to get worse.
Chronic pain can manifest itself in a variety of ways, including making it difficult to fall asleep, waking up repeatedly during the night, waking up very early in the morning, and/or waking up feeling unrefreshed or fatigued after a night’s sleep. Click here for more signs of insomnia due to chronic pain.
If you encounter any of the following signs of insomnia, the following are five little-known methods that may assist you in establishing a good sleep routine despite your chronic pain symptoms:
Consider using a sleep aid
Chronic pain is a condition that can often lead to sleepless night. Having a sleep aid can either help with the chronic pain management or allow you to have a decent night rest. There are a number of preparations designed to improve sleep quality that may be purchased without a prescription from pharmacies. Although you may purchase some of them in the form of tea bags to be brewed, others can be used by mouth in the shape of pills or capsules, such as CBD oil, CBD tincture or capsules.
The following are some examples that frequently arise:
- Valerian capsules and chamomile tea
- Cherry juice or sour cherry extract capsules
- Herbal preparations include Valarian capsules and chamomile tea
- Micronutrient supplements including zinc and/or magnesium
- Melatonin in the form of capsules or pills produced synthetically
Some people may find that using these dietary supplements helps them fall asleep faster, stay asleep for longer, and have better quality sleep.
Consume meals that might you to have a good night rest.
There is some evidence that include particular foods in your evening meal might assist enhance the amount of tryptophan that your body produces. There is a type of protein known as tryptophan that is required for the creation of the hormone serotonin, which is responsible for regulating sleep. An increased quantity of tryptophan helps shorten the amount of time it takes to nod off, encourages a more restful night’s sleep, and improves alertness first thing in the morning. If you have a restful sleep at night, it might help a lot in your chronic pain symptoms management. The following are three examples of meals that might help you get a better night’s sleep:
- Carbohydrates with a high glycemic index, such as rice
- Fruits, such cherries and kiwis;
- Whole foods, including milk, legumes, fatty fish, and shellfish;
- Vegetables, like broccoli and kale;
Consult with your primary care provider before making any changes to your diet to verify that the new foods or supplements you test will not aggravate any preexisting medical conditions or interactions you may have with any medications you are currently on. You should also think about avoiding foods and drinks like chocolate, coffee, and tea, which might have a negative impact on your ability to get quality rest. These meals include caffeine and theobromine, which may cause your normal sleep pattern to get thrown off.
Go for a brisk stroll in the late evening.
If you work in an office all day, you might only have a little time for exercise, your chronic pain symptoms might be aggravated, and have trouble falling asleep at night, going for a walk in the evening may help reduce some of your discomfort and make it easier for you to fall asleep.
Walking causes a rise in the temperature of the center of your body. After that, this temperature starts to fall as a result of the body’s processes for the dissipation of heat (such as increased blood flow to the skin). The subsequent decrease in core body temperature subsequently assists in kicking off your sleep cycle. Walking can also help lower anxiety, which in turn can lead to improved sleep.
It is possible that incorporating an evening walk into your daily routine can help reduce chronic lower back pain. This will be accomplished by strengthening the muscles in your back and abdominal region, as well as increasing flexibility in your lower back.
Perform yoga on a daily basis.
Yoga is a form of mind-body therapy, and the physical poses, rhythmic breathing, and meditation that are practiced during yoga have the potential to alleviate chronic back pain and enhance sleep quality.
It is recommended that you learn yoga from a certified instructor since they will be able to modify the postures so that they are appropriate for your degree of tolerance as well as the underlying reason of your back pain. When you have mastered the various yogic positions, you will be able to perform them at home whenever it is most convenient for you. Make sure to let your yoga instructor know if you are experiencing any kind of pain or discomfort while you are holding a position.
In order to fall asleep and stay asleep, be sure to be calm and take deep breaths.
In addition to having a relaxing impact on the mind and body, slow, rhythmic breathing may also help ease discomfort and tension, which in turn may make it easier to fall asleep. According to research, practicing calm, deep breathing just before going to bed might help you fall asleep more quickly and also assist you in dozing off again if you awaken in the middle of the night. It is also a useful approach in chronic pain management.
This particular kind of breathing helps coordinate your heart rate and breathing rhythm, which in turn may assist promote more restorative and deeper sleep, and also help in your chronic pain management.
If you are having trouble sleeping because of ineffective chronic pain management, it may be worthwhile to give one or more of these lesser-known choices a try in order to assist you in getting more sleep. You will learn which solution is most effective for you by going through a process of trial and error. If you find that you are still unable to sleep properly after following the aforementioned suggestions or your still feel much discomfort as a result of your chronic pain, you should book a consultation session with a specialist at Chronic Therapy today!