Sleep & pain

Sleep is a key contributor to chronic pain. Impaired sleep worsens pain, which in turn prevents patients from getting restful sleep. When pursuing treatment for chronic pain, it is important to not overlook simple, non-drug strategies that can markedly improve sleep.

During the day

• Develop a regular energizing morning routine. Start the day with 3 minutes of stretches at the same time each day.
• Limit daytime naps to less than 30 minutes
• Perform aerobic exercises for at least 10 minutes during the day, at least 2 hours before bedtime
• Ensure exposure to natural light during the day. Light hitting the retina triggers signal to the brain to reduce melatonin, the sleep hormone

Before bed time

• Avoid stimulants such as coffee, tea, soda, chocolate & nicotine for at least 4 hours
• Avoid fatty, spicy, or sugary foods which can cause gastrointestinal upset
• Avoid emotionally upsetting activities
• Use the bed only for sleep
• Develop a regular relaxing bedtime routine. Consider incorporating mindfulness meditation
• Melatonin, the sleep hormone, is available as an over-the-counter supplement for sleep aid. Some patients do report drowsiness…