HOWDOES CHRONIC PAIN AFFECT YOUR SLEEP?
Have you been struggling with restless nights due to persistent pain? Do youwake up uncomfortable in themiddle of the night?Does simply falling asleep pose problems, with aches and pains following every move you make? If so, you are not alone. According to the 2015 Sleep inAmericaTM Poll, 21%of Americans suffer fromchronic pain, which canhave significant adverse effects on sleep patterns. If your pain has been keeping you up at night, contact Centra Rehabilitation today. Whypain impacts sleep: Pain is strongly correlatedwith two large concerns in regard to general wellness: stress and poor health. These concerns are also strongly correlated with abnormal sleeping patterns, resulting in shorter sleep durations and decreased quality of sleep. When pain is combined with stress and poor health, you create a trifecta of distress on your body, which can make it difficult to achieve a healthy and full REM cycle every night. In fact, 1 in 4 people with a chronic pain condition are also diagnosed with a sleeping disorder by a doctor. Those suffering from chronic pain lose an average of 42 minutes of sleep per night – some evenhigher than that. In the same poll, 65%of Americans whowere not experiencing chronic pain reported having “good” or “very good” sleep quality, while only 37%of Americans whowere experiencing chronic pain reported similar results. In addition, 23% of chronic pain sufferers also reported higher levels of stress. Sleep is an essential factor in overall health and wellness. It is crucial to the ways in which our bodies function day after day. When pain results in issues with sleep, your daily life can be greatly impacted. Many people with chronic pain report that their sleeping abnormalities have interfered with work, activities, relationships, mood, and overall enjoyment of life. Howcan I improvemy sleep? The environment inwhich you sleep is one of themost important factors in creating a good night’s sleep.This includes: 1. Noise. If you experience sleep sensitivity, it is important to make sure
that any unexpected noises are limited in your bedroom. Sleeping with a white noisemachine or fan canhelp eliminate any additional environmental noises that may wake you up in the middle of the night. 2. Light. If your room lets in excessive amounts of light in the morning, it may be beneficial to invest in some blackout curtains. Keeping your room dark will help you stay asleep through the night, even as the sun is rising. It is a great way to gain as much sleep as you can before your alarm goes off in the morning. 3. Temperature. Have you ever woken up sweating, only to throw the blankets off andwake up freezing a couple of hours later?The temperature in which you keep your bedroom has a large effect on your sleep. Your body temperature naturally decreases as a way to initiate sleep, so keeping a cooler bedroom can help facilitate your slumber. According to The National Sleep Foundation, the optimumbedroomtemperature for a good night’s sleep should be between 60-67 degrees Fahrenheit. If you feel cold, wearing socks, or keeping a hot water bottle by your feet can help dilate blood vessels and increase your internal thermostat. 4. Mattress. It may come as no surprise that what you actually sleep on also has a profound effect on the way you sleep. According to Tuck Sleep, mattresses with mid-level firmness ratings (4-6 out of 10) tend to help the most with alleviating pain, as they provide a balance between comfort and support. Mattresses that are too soft or too firm can actually increase pain levels during sleep, as they can create more pressure and target certain pain points. Sleep is an essential part of daily function, and you shouldn’t let your pain rob you from it! If you are experiencing sleep deprivation due to your chronic pain, contact Centra Rehabilitation today. We’ll provide you with helpful tips for gaining sleep and improving your daily life, free from pain and exhaustion.
rehab.centrahealth.com
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