The effect of sleep quality on pain and 5 tips for a better nights sleep
There is increasing awareness that high quality restorative sleep is pivotal in allowing people in pain to heal, cope with their pain and reduce their overall pain levels. Recent evidence suggests that pain and sleep have a reciprocal relationship, with poor sleep duration and quality being predictive of increased pain levels in numerous musculoskeletal pain conditions. It is therefore essential that individuals in pain aim to improve their sleep habits as a part of their holistic management plan.
How do you sleep better?
5 tips for a better nights sleep
1- Wake up and go to bed at the same time every day. This helps to regulate your circadian rhythm and help you fall asleep more quickly at night.
2- Implement a consistent bedtime routine. A Relaxing bedtime routine can be extremely useful in improving your sleep duration and quality. Separating your sleep time from activities that cause excitement, stress and anxiety is a good step to a better nights sleep. This includes screen devices, work stressors and caffeine consumption to name a few.
3- Avoid napping, especially in the afternoon. Power napping can be helpful in getting yourself through a long day, however if you’re struggling to fall asleep at night, removing power naps during the day may be helpful.
4- Exercise daily. High intensity exercise has been shown to improve sleep duration and sleep quality, by consulting with your physiotherapist or Exercise Physiologist you will be able to find a suitable exercise regime to assist in improving your pain levels and as a result your sleep quality.
5- Evaluate your sleeping environment. Design your room in a manner supportive to the conditions required for sleeping well. Create a cool environment free of any light or noise. Using blackout curtains, eye shades and ear plugs can be useful in doing this.
By implementing these tips you’ll be well on your way to improving your sleep quality and ability to manage your pain.
If your sleep issues persist despite alterations to your sleep habits, don’t hesitate to contact your General Practitioner. It is also important to note that sleep quality is only a single factor in an individuals pain experience, so consulting with your Physiotherapist or General practitioner for a full assessment of your condition is recommended.
Here’s our Therapy Pug Cuba practicing good sleep habits
