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Better Sleep with Chronic Pain?
Chronic Pain | Last Active: Mar 30, 2022 | Replies (7)Comment receiving replies
Thanks for the response,
I'm very aware there are no easy answers a few that help me and some are similar,
-I have animal, as well, she's a furry little dog (poodle-mini schnauzer mix)
-I've found a few guided meditations that have some effect (there are quite a few for sleep, and a some specifically for pain relief.) They are not a complete solution, but helpful.
-Being on the coast and close enough (that if the night is not really cold) I can open the window and hear the ocean. That's also why allergies are not an issue, though the medication I'm really only opposed to is sleeping pills. (They can have a ton of absurd side-effects I don't to deal with).
-Music can help. (Playing it myself works better for me than listen as it as a similar effect to meditation. And specific music is more beneficial than others. Bach is probably the best if you need to relax.
And yes like our other response, don't be afraid to nap.
Replies to "Thanks for the response, I'm very aware there are no easy answers a few that help..."
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Hey there @shack76. It's been a minute since we connected. Outside of your interrupted sleep, how are you doing?
I remember miserable, sleepless nights from symptoms. I even slept in my living room, in my recliner, for the better part of 3 years. Thankfully, I've worked what I learned at Mayo Clinic's Pain Rehabilitation Center diligently and have been able to break disruptive cycles like poor sleep. I'll throw out some basic sleep strategies I learned. It's not rocket science, but can make a difference.
Sleep Strategies:
1. Same sleep/wake cycle - go to bed and wake up the time every day
2. Limit naps to 20-30 minutes (set a timer)
3. Zero electronic screens before bed (tv, phones, games)
4. Bedroom is used for sleep and intimacy only (stay out of bedroom during the day)
5. Wind down time - learn relaxation techniques like diaphragmatic breathing, meditation, mindfulness
6. Read (or listen) to a book before bed (young adult novel is recommended... brainless, no stress distraction. I actually do a word search puzzle instead)
7. Sleep in cool environment (68 degrees or less)
8. Warm bath or shower before bed
9. Manage symptoms throughout day to avoid push/crash, making nights worse
10. Stress management throughout day
11. Reduce or omit unneeded chemicals (meds) as much as possible that affect sleep
12. Don't lay in bed for more than 20-30 minutes if you cant sleep. Get up, turn lights on, go elsewhere, read and try again later
It's a lot, I know, but maybe you can start to pick and choose some ways then build on that to benefit your sleep pattern. Nothing to lose! It took me time, patience, and diligence. Good luck, my friend.