Chronic pain can cause a variety of sleep disturbances, including difficulty falling asleep, numerous nighttime awakenings, waking up early, and feeling drowsy or exhausted the next day.
Chronic pain and sleep issues seem to coexist frequently. It's a vicious cycle: The worse your sleep, the more discomfort you have, making it harder to fall asleep the next night. This cycle can be one that you are pretty familiar with if you suffer from illnesses like complicated regional pain syndrome.
Check out some advice on managing your sleep routine. Of course, if your symptoms are severe, you should speak with your doctor about the best course of action for you.
Eat food that helps you sleep
The quality of your nutrition largely influences your ability to sleep soundly. Later in the day, eating food, particularly those high in the amino acid tryptophan—can aid in promoting sleep. Examples of such sleep-promoting foods are:
- Carbohydrates with a high glycemic index, such as rice.
- Fruits, such as cherries and kiwis.
- Whole foods include milk, pulses, fatty fish, and shellfish.
These meals support your sleep schedule but ensure they don't worsen diabetes or other medical disorders.
Practice Yoga Regularly
Exercise may seem difficult when dealing with chronic pain, but yoga is a gentle and calming discipline. With many remarkable advantages, gentle positions, regular breathing, and awareness are all components of this mind-body workout.
We advise taking yoga lessons from a certified instructor who can adjust the poses to your level of physical comfort and skill. Once you understand how to perform each position, you may start working on them at home. If you feel discomfort while exercising, quit what is hurting right once and let your trainer and doctor know.
Take an evening stroll
A quick walk each evening can help you sleep better if you work in an office, experience persistent back pain, and receive little exercise.
Because exercise is low-impact and marginally increases your core body temperature, walking is particularly advantageous. Your body must then cool off, as a result, telling your core that it is time to go to sleep.
Try using a sleep aid
You can fall asleep more quickly and stay asleep longer with the help of many sleeping aids available on the market. These include:
- Herbal: Camomile Tea or Valerian Capsules
- Fruit Extract: Cherry Juice or Capsules
- Micronutrients: Zinc or Magnesium Supplements
- Melatonin capsules or tablets
Though every person reacts differently to these aids, they may help you get better sleep that lasts longer and is of higher quality.
Practice good sleep hygiene
Even if you don't feel rested, you should go to bed and wake up simultaneously every day. If you need to sleep later, you can always do so.
Maintain darkness and a chilly temperature in your space. Additionally, wait a couple of hours before going to bed before using any electronic screens that emit blue light, including your smartphone.
Get in touch with our medical professionals at Regenerative Medical Group immediately for more assistance if you suffer from chronic discomfort and trouble falling asleep. You can make an appointment by phone or online at our Orange County, California location.