Sleep is the last thing on your mind if you have chronic pain. There are many causes of chronic pain. Nerve damage, stress, muscle injury, chronic fatigue syndrome, fibromyalgia, inflammatory bowel diseases, interstitial cystitis, and a few other diseases can cause chronic pain. Chronic pain inhibits a person from setting up any routines or schedules in their daily life.
Not the only day-to-day activities at home or workplace, it can also disrupt essential chores like eating and sleeping. The exhaustion caused by lack of sleep adds to the pain, and the cycle continues.
Chronic pain could affect the lower back, hip, or knees, which are the most common cause of insomnia. Frequent and continuous lack of sleep could result in a lack of productivity, increased stress, and increased accidents, as well as mood swings. However, there is no cure for chronic pain. Changes in habits and lifestyle can help improve your ability to fall asleep. Here are some tips to improve sleeping habits that can affect the duration and quality of sleep:
1. Follow a strict bedtime routine
Set an alarm and follow it to the tee. Include medication in this schedule. Have your dinner early and take the prescribed medication as per schedule. Do not break it even for a day. Within a few days or weeks, your body clock will adjust to this routine and help you fall asleep at the same time. Do not watch TV, read books, or use your phone during this period.
2. Fermentation
You can try warm water or ice pack fermentation on the joints or muscles, which cause the pain. Once there is some relief from the pain, you will be able to fall asleep.
3. Be physically active
Keep moving around the house, as movement can produce some relief from pain. You can research online or talk to a physiotherapist who can teach you exercises that are light and help you stretch a little. Just make sure you do not add to the injury or pain. Light physical activity and exercise will help you take your mind away from the pain and help you relax.
4. Relaxation techniques
Constant lack of sleep can lead to stress and anxiety. It can lead to high cortisol levels, which keep you awake. Learn to relax. Keep yourself engaged with a hobby, read, or connect with online groups (not before bedtime, though). Breathing exercises, yoga, and Tai Chi are extremely beneficial for relaxing, reducing stress and anxiety. Set aside 30 to 40 minutes every day, and make sure you follow the schedules to the tee.
5. Avoid stimulants
Caffeine and nicotine are stimulants that can keep you awake. Quit smoking. Avoid caffeinated drinks like coffee, tea, and sodas in the afternoon. They can disrupt your sleeping patterns.
6. Reduce fluids
Do not take too many fluids after, say 5 or 6 pm. You do not have to stop drinking water. Too many fluids can create the urge to urinate during the night and disturb your sleep.
Do not sleep during the day and always have sedatives only in consultation with the doctor. Do not take over-the-counter medication that claims to help you sleep better. It can hinder the medication that is prescribed for the underlying disease. With these habits, discipline, and patience, you would be able to see improvement in the duration and quality of sleep.
