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Does this vicious cycle sound familiar? You need a good night’s sleep to help manage pain and to feel revitalized for the day ahead, but acute or chronic pain makes it difficult to fall asleep or stay asleep. Or maybe you still feel tired, no matter how much rest you get, because of poor quality of sleep.
What does it take to get that consistent, good-quality sleep we all need for whole-body restoration? The kind of sleep that puts the aches and worries of the day to rest and leaves you feeling revitalized in mind, body and soul? Understanding the relationship between sleep and pain relief is the first step to improving your sleep and managing your pain levels so you can live life to the fullest.
THE CONNECTION BETWEEN SLEEP AND PAIN RELIEF
Sleep and pain management go hand in hand. Research shows getting a bad night’s sleep can actually increase your pain sensitivity, and pain during the day can affect your quality of sleep that night. Some studies find that sleep affects pain levels more than pain affects sleep.
How exactly does pain affect your sleep? As you fall asleep, the nervous system calms down. People living with pain have more active nervous systems, which can affect how quickly they fall asleep — and how quickly they go back to sleep if they wake up.
TIPS FOR SLEEPING WITH PAIN
Your bedtime routine is your own; just make sure it’s quiet and relaxing. If you need more ideas for boosting sleep and mental health, explore our guide to self-care for pain management.
This consistent routine helps your body clock predict your sleep patterns so you can fall asleep, stay asleep and wake up refreshed. Of course, life happens, so don’t stress too much if your sleep timing is off or you skip your bedtime routine occasionally. Just get back on track as soon as you can.
PRACTICE GOOD SLEEP HYGIENE
The activities you do throughout the day can have a major impact on sleep. Here are a few things you might want to remove from the hours leading up to bedtime to help you stick to that consistent sleep schedule:
NAPS
Nodding off too late in the day or for too long might interfere with your ability to fall and stay asleep at night. Try to take naps only occasionally, and when you do, take a short nap in the morning.
NAPS
Nodding off too late in the day or for too long might interfere with your ability to fall and stay asleep at night. Try to take naps only occasionally, and when you do, take a short nap in the morning.
CAFFEINE
Meeting a friend for afternoon coffee? Make it decaf, because having caffeine six hours before bedtime can still affect your sleep.
CAFFEINE
Meeting a friend for afternoon coffee? Make it decaf, because having caffeine six hours before bedtime can still affect your sleep.
ALCOHOL
Alcohol can disrupt your sleep and, over time, lead to insomnia by disrupting your body clock.
ALCOHOL
Alcohol can disrupt your sleep and, over time, lead to insomnia by disrupting your body clock.
BIG MEALS
Eating too much just before bed can make sleeping difficult and uncomfortable. If you’re hungry after dinner, opt for a light snack — just avoid high-fat or sugary foods.
BIG MEALS
Eating too much just before bed can make sleeping difficult and uncomfortable. If you’re hungry after dinner, opt for a light snack — just avoid high-fat or sugary foods.
EXERCISE
Getting some exercise during the day can help you sleep, but avoid workouts two to three hours before bedtime.
EXERCISE
Getting some exercise during the day can help you sleep, but avoid workouts two to three hours before bedtime.
SCREEN TIME
Stimulation in general isn’t good for the brain or the body right before bed, so avoid things like TV, electronic games, scrolling on your phone and stressful activities like working or paying bills about an hour before bed.
SCREEN TIME
Stimulation in general isn’t good for the brain or the body right before bed, so avoid things like TV, electronic games, scrolling on your phone and stressful activities like working or paying bills about an hour before bed.
- Try sleeping on your side, keeping the neck and head aligned with the rest of the body in a neutral position — not sinking your head too low or propping it up too high. For extra support, roll up a hand towel and place it inside your pillowcase (along the long edge of the pillow), shaping it to fit the curve of your neck.
- You can also try sleeping on your back, keeping the head and neck neutral. Try placing a small pillow behind the base of the neck and another pillow beneath the thighs or knees for support. Placing your hands on your chest or at your side may help reduce neck pain, too.
- If you have neck pain, avoid sleeping on your stomach. This sleep position can put weight on the neck and increase pain during the day.
- Try sleeping on your side, keeping the neck and head aligned with the rest of the body in a neutral position — not sinking your head too low or propping it up too high. For extra support, roll up a hand towel and place it inside your pillowcase (along the long edge of the pillow), shaping it to fit the curve of your neck.
- You can also try sleeping on your back, keeping the head and neck neutral. Try placing a small pillow behind the base of the neck and another pillow beneath the thighs or knees for support. Placing your hands on your chest or at your side may help reduce neck pain, too.
- If you have neck pain, avoid sleeping on your stomach. This sleep position can put weight on the neck and increase pain during the day.
- Sleeping on your side with knees slightly bent and a blanket or pillow placed between them is the best sleeping position for back pain, whether lower back pain or upper pack pain. Keep the head neutral, avoiding tucking the chin. This position puts less pressure on the lumbar spine for a good night’s rest.
- When it comes to sleeping on your back with back pain, some people find relief while others experience increased pain. Some back sleepers place a blanket or pillow underneath the knees, legs or lower back to help support the natural curve of the spine.
- Sleeping on your stomach usually isn’t recommended for back pain.
- Sleeping on your side with knees slightly bent and a blanket or pillow placed between them is the best sleeping position for back pain, whether lower back pain or upper pack pain. Keep the head neutral, avoiding tucking the chin. This position puts less pressure on the lumbar spine for a good night’s rest.
- When it comes to sleeping on your back with back pain, some people find relief while others experience increased pain. Some back sleepers place a blanket or pillow underneath the knees, legs or lower back to help support the natural curve of the spine.
- Sleeping on your stomach usually isn’t recommended for back pain.
- The best sleep position for hip pain is sleeping on your back. This puts the least amount of pressure on the hips.
- Side sleeping is not recommended for people with hip pain. Sleeping on your side can put pressure on the hip against the mattress, and even the opposite hip, if it strains forward. If you find it hard to change sleeping positions, there are adjustments you can try. Sleep on the side that doesn’t hurt and place a pillow slightly behind your back or between the knees to help keep the hips aligned and relieve pressure.
- The best sleep position for hip pain is sleeping on your back. This puts the least amount of pressure on the hips.
- Side sleeping is not recommended for people with hip pain. Sleeping on your side can put pressure on the hip against the mattress, and even the opposite hip, if it strains forward. If you find it hard to change sleeping positions, there are adjustments you can try. Sleep on the side that doesn’t hurt and place a pillow slightly behind your back or between the knees to help keep the hips aligned and relieve pressure.
MAKE THE BEDROOM A SLEEP SANCTUARY
It can be exhausting trying to break the cycle of pain and poor sleep. Thankfully, these strategies can help you manage overnight pain and promote high-quality, restorative sleep — so you can wake up feeling rested, revitalized and ready to take on the day ahead without powering through pain. Talk to your doctor if your sleeplessness persists.
References
Government of Western Australia Department of Health. Sleep and pain.
Kelly GA, Blake C, Power CK, O'keeffe D, Fullen BM. The association between chronic low back pain and sleep: a systematic review. Clin J Pain. 2011 Feb;27(2):169-81. doi: 10.1097/AJP.0b013e3181f3bdd5.
Sivertsen B, Lallukka T, Petrie KJ, Steingrímsdóttir ÓA, Stubhaug A, Nielsen CS. Sleep and pain sensitivity in adults. 2015 Aug;156(8):1433-1439. doi: 10.1097/j.pain.0000000000000131.
Pacheco D, Sleep Foundation. Pain and sleep.
Summer J, Sleep Foundation. How to choose the best sleeping position for neck pain.
Suni E, Sleep Foundation. Best sleeping positions.
Cleveland Clinic. Best sleeping positions for back, neck and shoulder pain.
Rath L, Arthritis Foundation. Hip pain at night?
