From forbes.com
“Painsomnia” may not be an official medical term, but it’s a very real problem that steals precious hours of sleep from millions of Americans every night. Insomnia and chronic pain go hand-in-hand, and it creates a vicious cycle that critically diminishes your physical health and mental well-being. Knowing how to sleep with pain can help you rebuild the foundation necessary for a healthy life.
We consulted several medical and wellness experts for their tips on how to manage pain so you can sleep comfortably. Keep in mind that this is general advice they’re offering. All of the experts we reached out to emphasized the importance of visiting your health care provider for a proper diagnosis of your pain.
Tips For How To Sleep With Pain
1) Use Distraction Techniques To Lessen The Intensity Of The Pain
According to Jeff Kahn, CEO and founder of Rise Science, meditation and breathwork are scientifically proven distraction techniques that can help sleepers manage their pain. “There’s evidence the more mentally engaging the distraction, the more effective it is at managing pain,” he says. Techniques you can try include mindfulness meditation, cognitive reframing and guided imagery.
Kahn says ACT (acceptance and commitment therapy) can be helpful for more severe pain. One randomized control trial found that those who practiced deep breathing exercises and progressive muscle relaxation reported less intense pain and better sleep quality after 12 weeks. Studies also show that CBT (cognitive behavioural therapy) combined with sleep-specific strategies for reducing insomnia (CBT-I) can help with pain in the short term.
Sound can also distract you, and put your mind at ease before bedtime. If you can’t afford a $10,000 sound cocoon that emits healing frequencies, pick up at Hatch Restore 2 sleep machine instead. It plays everything from guided meditations to ambient noise, allowing you to fall asleep to whatever soothes you.
2) Eat Foods That Reduce Inflammation And Promote Sleep
“Believe it or not, [your] diet can have a huge impact on inflammation and pain,” says Dave Asprey, founder of Bulletproof Coffee and Upgrade Labs. Oxalates—which are found in plant-based foods—can accumulate and crystallize in soft tissue, causing joint pain, migraines and other ailments. One study shows a link between obstructive sleep apnoea and high levels of urinary oxalate, which can lead to kidney stones.
Dr. Bethany Tennant, a naturopathic physician and certified nutrition specialist, says a diet rich in omega-3 fatty acids, magnesium and vitamin D can promote musculoskeletal health, decrease pain sensitivity and reduce inflammation. She also recommends cutting out processed foods and excessive sugars, which have been linked to low-grade inflammation.
To induce sleep, Tennant says to seek foods rich in melatonin, the sleep hormone. Some examples are tart cherries, pistachios and bananas. To ease inflammation, try a golden milk latte with ginger, turmeric and black pepper infused in water with your milk of choice. Tennant recommends almond or coconut milk because they have the most anti-inflammatory benefits.
Be sure to refill your Stanley Cup (or other water bottle of choice) regularly, too. “An often overlooked part of nutrition is hydration, which can help with healing, reducing inflammation and alleviating pain,” says Tennant.
If you’re considering a significant change to your diet, speak with a doctor or dietitian first. “The best diet for reducing pain and improving sleep looks different for everyone depending on an individual’s general health status, intolerances and nutritional needs,“ says Kahn.
3) Move Daily For Restful, Pain-Free Sleep
Exercise might seem counterintuitive if you’re in pain, but a study from Norway shows that regular physical activity can be useful for managing chronic pain—which, in turn, can improve your sleep quality.
“Exercise routines for those experiencing chronic pain can include consistent activity that is not exacerbating the pain of concern,” says Tennant. If your hips or knees are the source of your discomfort, try walking or cycling with a recumbent bike. Low-impact cardio, yoga, pilates, tai chi and water exercises are other great ways to stay active while sparing your joints from strain.
If possible, Tennant suggests strength training, which has been proven to help with pain management and longevity. You don’t need equipment to perform these exercises, although they can be helpful for developing proper form and stability. Push-ups, planks and squats are popular ways to build strength by just using your body weight. Remember to listen to your body and modify movements as needed.
Resistance bands are a convenient way build strength and increase your range of motion.
4) Biohack Your Pain Away
“Biohacking” is when you optimize your body for peak performance through biology, genetics, neuroscience and nutrition. If you want to adopt a biohacking pain management strategy to help sleep better, Dave “Father of Biohacking” Asprey suggests the following:
- Red Light Therapy: “Red and near-infrared light reduce inflammation and promote tissue healing,” says Asprey, who recommends using this treatment before bedtime. (Red light therapy devices are available to purchase for home use, but do your research first.)
- Infrared Sauna: “Infrared light promotes tissue healing and the heat promotes circulation. The better your circulation, the more oxygen and nutrients are delivered to the site of injury, which is crucial for healing,” says Asprey. If you lack the space or funds to build an infrared sauna at home, check your nearest wellness spa.
- Cryotherapy: Asprey calls cryotherapy “a great way to tame inflammation,” and research shows that it can also improve sleep quality. Alternatively, if a cryotherapy chamber isn’t in your budget, pick up a cold plunge tub for similar results.
Note that these methods are generally deemed safe but they’re not suitable for everyone, particularly those with certain health conditions or sensitivities. Always consult your healthcare provider before you practice biohacking methods.
5) Talk To Your Doctor About Sleep Aids
If lifestyle changes alone aren’t improving your pain, consider an over-the-counter sleep aid before resorting to prescription medication. Non-prescription sleep aids usually contain “natural” ingredients like melatonin, valerian, chamomile and cannabidiol (CBD), or antihistamines like diphenhydramine and doxylamine. You can consume OTC sleep aids in pill form or as a tea.
Before going this route, discuss it with your doctor first, especially since supplements don’t require FDA approval before entering the market. Your doctor could recommend a brand they know and trust.
Sleeping Positions To Help Reduce Pain
How you lay at night can impact your pain levels. “[The] ideal sleeping position keeps you comfortable and your neck and spine aligned,” says Dr. Mark Aloia, Head of Sleep and Behavioural Sciences at Sleep Number. Depending on where the pain is, you might need to change your sleeping position or add a prop for support and relief.
Back Sleeping
“Back sleeping is the most universally recommended for a variety of pain,” says Dr. John Gallucci, CEO at JAG-ONE Physical Therapy. Sleeping this way can target various pain points:
- Lower Back Pain: Gallucci says to place a supportive pillow under your knees to “help maintain the natural curvature of your spine, potentially reducing strain on your lower back.” An adjustable bed can also help here.
- Shoulder Pain: “Back sleeping can be beneficial for shoulder pain, especially if you use a supportive pillow that keeps your shoulders aligned with the rest of your body,” says Gallucci.
- Neck Pain: Gallucci says sleeping on your back with a supportive pillow under your neck and head can relieve pressure from your neck muscles.
- Hip Pain: For some people with hip pain, Gallucci says that sleeping on your back may reduce pressure build-up in that area.
Side Sleeping
“Sleeping on your side with your knees drawn up toward your chest or placing a pillow between your knees can help align your spine and reduce stress on your hips and lower back,” says Aloia.
Stomach Sleeping
Aloia says stomach sleeping is a “reason behind neck and back pain,” and can also “put more pressure on your muscles and joints.” Thus, sleeping on your stomach is generally discouraged by experts, but there are exceptions. Gallucci says that “some people with lower back pain or sciatica may find that lying on their stomach temporarily eases their discomfort by taking pressure off the lumbar spine,” but he adds that consistently sleeping this way can lead to “discomfort and potential long-term issues.”
Final Thoughts On Sleeping With Pain
Making changes to your diet, lifestyle and sleep habits can do a lot to ease pain, but the experts we spoke to for this story emphasize finding (and properly treating) the root cause of your discomfort. Don’t try to push through or underestimate the severity of your pain. If it’s bad enough to disrupt your sleep, get it checked out.
“Pain can be very difficult to live with and many of us feel like maybe it is not bad enough to warrant visiting a specialist,” says Aloia. “I would encourage everyone to set their own threshold for pain, and to seek support once that threshold is met.”
https://www.forbes.com/sites/forbes-personal-shopper/article/how-to-sleep-with-pain/
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