Struggles With Sleep
Pain makes it difficult for me to fall asleep. While I've tried to improve my sleep hygiene and use pain management techniques before going to sleep, the struggle to sleep remains. I've tried stretching before sleep, taking CBD, using a heating pad, and using a TENS unit. I also have blackout curtains, a firm mattress, two fans, and a dehumidifier.
Do other people struggle with this as well? Has anything helped you fall asleep and have restful sleep?
I've recently been referred to a physiatrist for my pain from AS and central pain syndrome. He has prescribed nortriptyline for my nerve pain which mostly keeps me from sleeping at night. So far, after one week, little difference, but it is a low dose. May need to increase it soon. Hopefully, it will help - as melatonin and other nighttime supplements don't really help me.
- I'm sorry you're having such a hard time getting rest. Definitely speak with your physician, they may be able to suggest something. I find that having a routine at bedtime helps me relax through the painsomnia. *
2. Have you tried melatonin? The 10 mg sustained-release helped me, take an hour before bed and it is very safe to use. 3. Chamomile tea or Nighty Night tea (different herbs) at bedtime while doing your bedtime yoga (https://www.dreams.co.uk/sleep-matters-club/the-sleep-matters-club-bedtime-yoga-chart/) and breathing techniques (see below)
4. Rub lavender oil on hands and place over face and inhale 3-5 times.
5. A very hot bath with lavender-scented Epsom salt on nights you are really having problems sleeping - it helps relax you. * Doing any or all of these may ease your difficulty getting to sleep from pain. Wishing you a restful night's sleep. Rebecca
Sorry. the system got quirky and left out #1. 1. Reading a book; meditation, box breathing, tapping technique ( https://www.thetappingsolution.com/tapping-101/ ); listening to a podcast; instrumental medication music; yoga stretching for sleep.
Hi Anna. I read. I read until my eyes roll up in my head and I drop the book onto my nose. My wife says I never look more handsome than when I'm flat out with a book covering my face. 😀
But honestly, I find reading the only way. I've tried other things with little success. However, the excellent sleeping tips James Hollens has posted here are good. I do try to follow the guidelines as best I can. Funnily enough, I can't sleep on my stomach because my head won't turn so, I'd suffocate. The ultimate 'night's' sleep. 😀
Go steady
Steve - Community Advocate
Hi Steve,
I agree reading can really help make one sleepy. I try to do that but honestly, it depends on the book. Sometimes, I get too caught up in the plot it actually makes me feel more awake! Does that ever happen to you?Good point. I'm reading 'Union Street' by Pat Barker at the moment. Grim bit good. What are you reading?
I have definitely experienced this too! For me I did some research into some sleeping positions for back pain and found one that made me feel comfortable enough to drift off. I have attached a photo with some of these positions, when my knees were in pain I used the top one and when my back was the main problem I would use the second technique.
Although at the moment my pain is pretty low but I am still having trouble getting to sleep. I think I am pretty fatigued all day but not enough to sleep and when it gets to the evening I suddenly get a bit of an energy surge which means I end up staying up until the early hours of the morning.
So if anyone has any tips on how to deal with that, it would be greatly appreciated!
All the best,
James (Community Member)
Last night I woke around 3 am and was awake until 6 am -- so chose to go back to sleep until 11 am. I got 3-4 hours of sleep, up for 3, and then 4 more hours of sleep. My sleep was fragmented = unrested. It is SO frustrating. But I feel okay today, so that's all that matters. Every so often I have nights like this, and it comes when I am in the decline of my biologic in my system. I am due in 10 days and the pain has increased, sleeping less and getting more irritable. Looking forward to my next infusion! Thank you so much for the advice on sleeping positions. Will definitely be trying these!
In spite of the warnings about using electronic screens before bed, I seem to be able to drift off easily when I program my nightly podcast list. I used to have trouble staying asleep, so I started using a pillow speaker and an am radio. I found that if I woke up during the night, I could switch on my electric blanket, settle into whatever nutty overnight programming was on the air, and go right back to skeep. Now I use podcasts instead of am. But this is the cool part, I think I've actually trained my brain to power down when I set up my playlists! Lol, that is to say, I still wake up, but now I find myself sprawled out with my glasses smashed on my face. After I find my phone in the blankets, I start my playlist and nod off. If you're not a podcast-chaser, a previously read audio book works equally well, less work, easier on glasses. I think its all more about finding a passive focus. If that's even a real thing. Good luck!
Thank you for the helpful advice. I've been struggling to find podcasts to listen to when trying to sleep. Any podcast suggestions? Here's an article that you may find interesting. https://www.cosmopolitan.com/uk/entertainment/a29989722/best-free-podcasts-true-crime-comedy/ lots of podcasts and topics. Rebecca
