Healthy Sleeping Habits That Can Improve Your Pain

Sleep is a time for your body to rest and recover. Data show poor sleep can be associated with increased risks of heart disease, obesity, and diabetes, along with mental health issues like depression and anxiety.

If you have chronic pain, it’s not surprising that it can be tough to get a good night’s sleep — and that means you can be at risk of worsening pain along with a myriad of other health problems.

At Advanced Spine and Pain Center, our team helps patients find real-world, effective solutions for their chronic pain, combining medical therapy with lifestyle guidance based on each patient’s unique needs. In this post, our team focuses on sleeping tips to help you catch your Zs and avoid pain.

1. Set a schedule — and stick to it

Your body thrives on routine. Many processes and functions depend on an underlying schedule called your circadian rhythm (or, more familiarly, your internal clock). 

Establishing regular sleep routines that, ideally, support your own circadian rhythm can improve your overall wellness. Setting regular times to go to bed and wake up improves your sleep quality, supporting better healing and restoration for improved pain management.

Consistency is essential, so once you establish your routine, it’s important to stick to it.

2. Optimize your sleeping environment

One of the best ways to stick to a sleep schedule is to ensure your sleeping environment is geared toward sleep. That means keeping electronics out of your bedroom and reserving the space for calming nighttime rituals, like listening to music or reading. 

Invest in comfortable bedding, black-out shades, or curtains to keep the space dark. Opt for cooler temperatures to support more restful sleep. Don’t be tempted to watch TV or surf the internet before bed — activities that can interfere with a good night’s sleep and make it harder to fall asleep.

3. Incorporate a bedtime routine

Another way to support your sleep schedule is to establish a bedtime routine filled with rituals that help you relax, such as taking a warm bath, reading, or incorporating relaxation techniques.

Deep breathing, visualization, or progressive muscle relaxation send signals to your brain that it’s time for rest, and they help relieve the stresses of the day to help you “shut down” an overactive brain. That’s especially important if you find your sleep is disrupted by “reliving” the day's annoyances.

4. Use pillows for support

Pillows under your back, legs, or neck help align joints and prevent strain that can lead to worsening pain. Choose firm but not hard pillows, and experiment with different positions to relieve pressure points.

Pillows can also be used to support varying sleeping positions. For example, if you're a back sleeper, try placing pillows under your knees to relieve stress on your lower back. Side sleepers may benefit from a neck roll or a pillow between their knees to align their hips.

5. Exercise every day

Daily exercise relieves both physical strain and emotional stress, which can make physical symptoms worse. Plus, exercise improves blood flow to help support healing. 

Focus on low-impact activities, like walking or swimming, to get the benefits of exercise without straining your joints and muscles. Avoid vigorous exercise in the hours before bed to avoid overstimulation that can interfere with sleep.

6. Avoid caffeine and alcohol before bed

Most people know caffeine can keep them awake, but some herbal teas can stimulate your brain, too. Instead, choose flavored water or look for a tea designed to promote sleep. 

Skip the alcohol, too. Even though it may seem to relax you at first, over time, it can interfere with deep sleep and even cause wakefulness. Avoid eating heavy meals in the evening, and limit bedtime snacks.

7. Schedule an office visit with our team

As pain management specialists, our providers are skilled in helping patients find unique solutions tailored to their pain symptoms and health needs. If your pain is making it hard to sleep or if sleep problems are exacerbating your pain symptoms, we can help.

Depending on your symptoms, lifestyle, health needs, and other factors, we can develop a treatment plan featuring state-of-the-art pain management techniques that will help you find real relief. 

Don't let sleep make your chronic pain worse. To learn how we can help, book an appointment online or over the phone with the team today at our three locations in San Antonio, Texas.