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How to Sleep With Chronic Pain

how to sleep with chronic pain

When you’re in pain, one of the most difficult things to be able to do is relax. What’s even more difficult, is just being able to go to sleep. Sleep is essential to proper body functionality because the human body uses this rest period to do the majority of the healing that is needed from a day of work and life. When you are unable to rest, the body will inevitably begin to break down after a long period of decline. This post is geared toward showing you how to sleep  with chronic pain.

Note: this post contains affiliate links.

Cool Rooms Make Better Sleep

The temperature of the room can greatly influence how comfortable you are when you are about to fall asleep. A warm room is likely to keep you awake and prevent you from getting comfortable enough to finally slip into sleepy land. If you experiment with your room temperature, you’re likely to find a suitable temperature that works for you and gets you sent off to slumber.


Get Some Vigorous Exercise

Exerting yourself can go a long way to putting yourself to bed. Sometimes excess energy from the day has a way of keeping you awake. The best way to solve that is by making sure you don’t have any extra energy to worry about. Try doing short bursts of very vigorous exercise, and you’re likely to end up closing your eyes a lot faster than if you hadn’t.

However, don’t overdo it, or you could have the opposite effect and have worse pain. Even yoga could provide some benefit. You need to find the right balance for you, which could be different than someone else.


Choose the Right Pillow

The simple trick of changing how you sleep and being sure that your bedding is arranged in a way that allows you to get proper rest is beneficial. Many people use their pillow in a way that is much too high to allow them to lie down and get a proper night’s rest. Small tweaks can make all the difference in your rest habits.


Learn About Sleep Medication 

If you’re having such serious issues with sleep that it’s beginning to affect your performance in life and at work, then you might want to speak with a healthcare professional about sleep aids. There are some available over the counter, but it’s always a good idea to consult a doctor before taking anything that can make you unaware of your surroundings.

You could also try natural supplements like melatonin or even hot tea.


Limit Screen Time

Electronics have bright lights. These lights stimulate the brain which can cause more activity. You should stop watching tv a few hours before bed. Also, if you are going to use an electronic device like a Kindle or iPad, use the blue-light setting to reduce the amount of light.


Essential Oils

Essential oils are great for many different things. They can be diffused or mixed with a carrier oil and rubbed on the skin. (Note: most oils need to be diluted before placing on the skin, which is why I mention a carrier oil. I use avocado oil or olive oil when diluting.)

There are many different essential oils for treating pain. A few that are most recommended are peppermint oil, lavender oil, clary sage oil, eucalyptus oil, and rosemary oil. You can mix a few together in a carrier oil and then massage on painful areas.


Resources to Help You Sleep With Chronic Pain

When researching resources for you, I try to find items that I have personally used or that I would use. I also try to be conscious of price and reviews. Many of the choices below are on the Amazon’s Choice list which means they are highly recommended and priced well.


Essential Oil Diffuser – for small areas (this is what we have in our bedroom)

Essential Oil Diffuser – for large areas (this is what we have in our living room)

Peppermint Essential Oil

Lavender Essential Oil

Clary Sage Essential Oil

Eucalyptus Essential Oil

Rosemary Essential Oil

Avocado Oil

Olive Oil

Cooling Memory Foam Body Pillow

Cervical Pillow

Total Body Support Pillow

Back RX: A 15-minute-a-day yoga- and Pilates-based program to end low back pain by Vijay Vad and Hilary Hinzmann

The Miracle Ball Method: Relieve Your Pain, Reshape Your Body, Reduce Your Stress (with two balls) by Elaine Petrone

RehabZone Lower Back and Core Exercise Plan

Penetrex Pain Relief Therapy (My mom has been using this for a while, and I purchased some during the Prime Day sale. It has helped with relieving pain in between my shoulder blades.)


Kindle Fire (This is the one I have)

Apple iPad (I still have an iPad 2, but would love to upgrade soon.)

Chamomile and Lavender Herbal Tea

Teapot with Warmer Stand (this is similar to the one we have)


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how to sleep with chronic pain

Disclaimer: This post is for informational purposes only and is not intended as medical advice. Medical advice should always be obtained from a qualified medical professional for any health conditions or symptoms associated with them. Every possible effort has been made in preparing and researching this material. We make no warranties concerning the accuracy, applicability of its contents, or any omissions.


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