Chronic pain and insomnia are an unhealthy combination. According to the National Sleep Foundation, chronic pain disrupts the sleep of 1 in five Americans not less than a couple of nights every week. Whether it's from back pain, arthritis, or headaches, chronic pain puts you in double jeopardy: The pain robs you of restful sleep and makes you more drained, and thus more sensitive to pain. becomes
But you possibly can begin to interrupt this vicious cycle.
Try a “relaxing distraction.”
Dr. Glover recommends “relaxing distractions” to her patients. Some rest techniques use basic rhythmic respiration meditation. Others deal with guided imagery, by which you imagine being in a quiet, peaceful place. Find something that you just enjoy and that helps you go to sleep. You can watch these exercises on CD, or consider group or individual training or sleep education sessions.
Sleep is coming back.
For some people, chronic pain not only makes it difficult to sleep, but may disrupt sleep. Just changing position in bed can trigger pain from a back condition or arthritic knee.
One way is to take your pain medication before bed. Check together with your doctor to be sure it suits into your treatment plan. If the pain wakes you up in the midst of the night, first try meditation, visualization, or any relaxing distraction you want. But if that doesn't work, getting as much as read a book in a quiet room with low lighting can assist you get back to sleep. Avoid loud noises and vibrant lights (ie TVs, smartphones, tablets and computers).
It can also be necessary to remain on a daily sleep schedule. Go to bed at the identical time every night and irrespective of how the night goes, stand up at the identical time the subsequent day and not sleep until bedtime. It helps set your internal sleep clock and enhances your natural sleep drive.
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