As many as One in five adults in the US – 50.2 million – experience chronic pain, in line with a recent survey. These people normally experience fluctuations in pain through the day: sometimes it's higher within the morning and worse within the afternoon, or vice versa.
But what happens when the sun goes down? Some research—supported by many chronic pain victims—suggests that chronic pain worsens at night.
What is chronic pain?
Chronic pain is defined as pain that lasts for not less than two to a few months, often after an individual has recovered from the unique injury or illness. Pain may change into a relentless problem. It can attack individual joints or muscles, or affect only specific parts of the body resembling the back and neck. Persistent pain will be more widespread than conditions like arthritis or fibromyalgia.
Symptoms and severity of chronic pain vary and may include mild pain. shooting, burning, stabbing, or electric shock-like pain; and feelings of tingling and numbness.
Why can chronic pain worsen at night?
There are several the explanation why pain may worsen at night. Hormones could also be an element, says Slasby. “Nighttime is when production of the anti-inflammatory hormone cortisol is lowest.”
New research has also suggested that. Pain can follow a circadian rhythm. Like the body's internal 24-hour clock that regulates our sleep-wake cycle. “This helps explain why some people have higher pain levels at certain times, such as at night,” says Slasby.
Although there isn't any good time for chronic pain, nighttime is particularly difficult, because it disrupts sleep. Inadequate sleep affects us. Ability to manage pain. And sleep problems are common in individuals with chronic pain. At least 50% of individuals with insomnia (probably the most commonly diagnosed sleep problem) suffer from chronic pain.
“Insomnia can lead to sleep deprivation, which increases the release of proteins called cytokines that are involved in the body's inflammatory response and make people more sensitive to pain,” says Slasby. ” says Slosby.
Ways to get rest if nighttime pain is an issue
If pain keeps you awake at night, trying these strategies may allow you to sleep higher.
- Make it a routine to chill out before bed. A calming transition from a busy day will help prepare your body and mind for sleep. “Focus on relaxation for at least 20 minutes before bed, which helps lower heart and breathing rates, lower cortisol levels, and reduce the likelihood of flare-ups,” says Slasby. ” For example:
- Take a hot or cold shower.
- Perform a series of gentle stretches or yoga poses.
- Do several minutes of deep respiration exercises.
- Create a healthy sleep environment. Make your bedroom as dark and funky as possible (ideal temperature is 65ºF). Consider a sound machine that plays soothing white noise or nature sounds. “Also, use comfortable pillows and supports for areas that hurt, like under your knees if you have back pain,” says Slausby. Tools like consistent routines and cognitive-behavioral therapy for insomnia may help improve your sleep.
- Reframe your thoughts. People with chronic pain often worry about when they may have pain, which may add to emphasize and anxiety. “If you're worried about not being able to sleep because of your pain, remind yourself that you've slept well in the past and can do so again,” says Slasby. “If chronic pain strikes at night, remind yourself that it will go away as soon as it ever did. It's hard to change that mindset, but it's important to engage in more positive thinking to reduce pain. Is.”
If the pain wakes you up, give your body time to recuperate so you may return to sleep. Listen to or read soft music, though preferably not on electronic devices (computers, tablets, and smartphones) that emit blue light that affects the sleep cycle. Another option is to count your breaths. Close your eyes and do an easy respiration exercise where you mentally inhale for a count of 1, exhale for a count of two, and proceed this pattern until you reach 10. Repeat as needed. This can take your attention away from the pain and help the body chill out. “Most of the time, you'll go back to sleep after a while,” says Slasby.