Have you ever noticed that after a poor night’s sleep your pain seems worse the next day? Sleep and pain are very closely linked, and research has found that one of the biggest predictors for pain intensity is the number of hours and the quality of sleep the night before.
Multiple studies show that when someone is sleep deprived, they report a higher sensitivity to pain than when they are well-rested. MRI scans taken during these studies show that the areas of the brain that are associated with feelings of pain showed an increase in activity after a poor night’s sleep, and the areas that normally regulate pain signals were disrupted, letting more pain sensations in unchecked.
So, it appears that good quality sleep acts as a natural pain killer, and it can reduce sensitivity to pain, and may even reduce the amount of pain killing drugs we need to take in the long term.
Tips for improving sleep
Breathe deep and relax
Pain affects sleep by keeping the central nervous system stimulated. Deep breathing techniques, guided imagery, and meditation can help you relax and take the focus on the pain away and help with a better quality of sleep.
Sleep hygiene
Good sleep habits start early in the day. Make sure you get enough sunlight, exercise early, and follow a healthy diet. Avoid stimulants like caffeine or alcohol, and avoid surfing the net and watching T.V. too close to bed
Aim for a calm and tranquil bedroom
Your bedroom should be a calming haven. Keep it cool, dark, and quiet at night. Go to bed and wake up at the same time every day. Find a relaxing bedtime routine such as having a bath, brushing your teeth, reading a book, and then turning out the light.
Don’t lie there fretting
If you find yourself in too much pain to sleep, don’t stay in bed. Get up, go to another room, and distract yourself for a while. Go back to bed when you feel sleepy again.
https://www.swedish.org/services/pain-services/pain-management-guide/sleep-and-pain
https://www.ncbi.nlm.nih.gov/ pmc/articles/PMC4046588/
https://www.healthline.com/health-news/prioritizing-quality-sleep-could-help-with-pain-management.
https://www.everydayhealth.com/sleep/poor-sleep-changes-brains-pain-response/
MSK-0074 RevA