Sleeping with Chronic Pain – The Best Tips

Chronic pain is known to affect a good night’s rest. It may be difficult for you to fall asleep at night, cause you to awaken in the middle of the night or very early in the morning, and/or leave you not feeling refreshed after your night’s rest.


chronic pain


If you experience any of these issues while sleeping with chronic pain, take into consideration the following tips and tricks for better rest:


  1. Exercise daily

Exercising during the day can help you burn off excess energy. Your body needs to be rested just as much as your mind. Go for a walk outside, do some stretching or yoga in the house, or get a membership at a local health and wellness facility.


  1. Consume sleep-promoting foods

The best foods to eat before bed include almonds, walnuts, kiwi, rice, turkey, and fish. Almonds and walnuts are a great source of melatonin; kiwis (and other fruits) are rich in antioxidants and serotonin; rice has a high glycemic index; turkey has high protein; and fish is a great source of vitamin D and omega-3 fatty acids.  Additionally, the best drinks to consume before bed include milk and tea.


  1. Calm your mind and body before falling asleep   

Take slow, deep breaths before crawling under the covers or while lying in bed to help fall asleep. It is important to truly focus on relaxing your mind and body to allow a good night’s rest.


  1. Get yourself into a routine

Setting a sleep schedule will help your mind and body get into a routine. Although we love them, try to avoid napping as much as possible as it can cause your sleep schedule to suffer. Even on weekends, it is important to stay on track with your sleep schedule and not let the later nights get the best of you. It is recommended that you sleep for a solid seven to nine hours each night.


  1. Avoid distractions 

It is easier said than done, but also try to avoid bringing your electronic devices to bed. Scrolling through social media or playing games before bed can cause restless nights. Leave your phone and tablet in the kitchen or living room – unless you need an alarm clock!


If you are experiencing chronic pain and would like answers and results, contact Midwest Pain Solutions today. Dr. Jackson Draeger will provide a no-cost consultation to answer your questions and lead you in the right direction. Call us at (920) 569-2350 today!

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