4 Ways to Overcome Painsomnia

Insomnia, or the inability to get to sleep or stay asleep, affects millions of people worldwide. For many, chronic pain is a significant contributor to their insomnia. When you're in pain, it's hard to relax and get the restful sleep your body needs. Fortunately, there are steps you can take to combat pain-related insomnia, aka “Painsomnia” and get the sleep you deserve.

1. Practice good sleep hygiene

Good sleep hygiene refers to habits that promote better sleep. These include:

• Establishing a consistent sleep schedule: Go to bed and get up at the same time every day, even on weekends.
• Creating a relaxing bedtime routine: This might include activities like reading a book, taking a warm bath, or practicing gentle stretches.
• Making your sleep environment comfortable: Keep your bedroom cool, dark, and quiet. Invest in a supportive mattress and comfortable pillows. And, turn off the TV, and if you must have it on, set a sleep timer so explosions or comical screaming doesn’t wake you up.
• Limiting stimulating activities before bed: Stop doom scrolling on Instagram, don’t partake in heavy meals, and intense exercise in the hour leading up to bedtime.
• Avoiding substances that interfere with sleep: These include alcohol, nicotine, and caffeine, especially in the hours leading up to bedtime.

2. Manage your pain

Effective pain management is key to combating pain-related insomnia. This might involve:

• Working with your doctor: Discuss your pain and its impact on your sleep with your doctor. They may recommend new treatments or adjust your current regimen.
• Using pain relievers as directed: Whether you're taking prescription pain medications or over-the-counter options, use them as your doctor advises. Don't take more than recommended, as this can interfere with sleep.
• Exploring alternative therapies: Techniques like acupuncture, massage, and physical therapy may help reduce your pain levels.
• Practicing mindfulness and relaxation techniques: Mindfulness meditation, deep breathing, progressive muscle relaxation, and hypnosis can help you cope with pain and relax at night.

3. Try cognitive behavioral therapy for insomnia (CBT-I)

CBT-I is a type of therapy specifically designed to address insomnia. A therapist can help you:

• Identify and challenge thoughts that keep you awake: You might be worried about your pain, stressed about lack of sleep, or anxious about the next day. A therapist can help you address these thoughts in a constructive way.
• Develop healthier sleep beliefs and habits: You'll learn techniques to promote relaxation and improve your sleep environment.
• Improve your ability to cope with pain at night: This might involve visualization techniques, mindfulness, or other strategies to help you relax despite pain.

Consider additional therapies

If good sleep hygiene, pain management, and CBT-I aren't enough, there are additional therapies you might consider:

• Prescription sleep aids: In some cases, your doctor might recommend a prescription sleep medication. These can be effective but often come with side effects, so use them with caution.
• Physical activity: Regular exercise can improve sleep, but be sure to finish your workout a few hours before bedtime to allow your body time to wind down.
• Mind-body therapies: Yoga, tai chi, and other mind-body practices combine physical movement with mindfulness techniques. They can help reduce pain and promote relaxation.

Getting the sleep you deserve

Pain-related insomnia can be a frustrating and debilitating cycle. But by practicing good sleep hygiene, effectively managing your pain, trying CBT-I, and considering additional therapies, you can break this cycle and get the restful sleep your body needs. Don't hesitate to reach out to your healthcare provider for guidance and support. With the right strategies, you can overcome pain-related insomnia and wake up feeling refreshed and ready to take on the day.