Chronic Pain, Sleep, and Exercise

Have you ever been laying in bed for minutes, or hours, unable to fall asleep? I have. But have you ever been laying in bed unable to sleep because of chronic pain? This is often the case with for those who struggle with chronic pain. Today we’ll talk about why sleep is important and strategies to improve your sleep so you can get back to exercise.

Why sleep is important.

I’m sure you’ve heard that getting enough sleep is important, and you likely believe it. But a research article here revealed that women who reported having sleep problems often or always had a higher risk of developing fibromyalgia later in life. And another study here revealed that the Monday following the “Spring Ahead” time change had a 24% increase in heart attack hospital admissions. Who knew that one hour of sleep could make that much of a difference?

This research shows a lack of sleep can cause significant health issues. And I’m sure you’ve all felt the short-term and long-term effects of a lack of sleep. Feelings of fatigue, lack of concentration, poor productivity, and even moodiness can affect us all when we don’t get enough sleep. And when we are tired, exercise is probably the last thing we want to do.

Extreme effects of lack of sleep.

Oftentimes people who are experiencing chronic pain have a hard time falling asleep or staying asleep. When this happens over a longer period of time, sleep schedules can become erratic. When people consistently have trouble falling asleep, they often develop habits of staying up very late (or into the early morning) and finally fall asleep only to sleep for most of the next day. This can lead to job loss (and finances consequences) and lack of social interaction (and psychological consequences). It can also lead to difficulty accomplishing tasks and drowsiness while driving.

Helping patients who are experiencing chronic pain fall asleep, stay asleep, and sleep at regular times is one of our goals in physical therapy.

While you may not be experiencing these consequences from lack of sleep, you may be skipping workouts because you are feeling too tired. And if pain is keeping you from falling asleep or staying asleep, keep reading because the tips mentioned below are helpful for all of us.

Strategies for sleep whether you struggle with chronic pain or not.

Whether you struggle sleeping due to chronic pain or a regular lack of sleep is causing you to skip your workouts, below are simple strategies you can use to fall asleep and stay asleep.

Adriaan Louw in his book, Why Do I Hurt? shares 11 things you can do get a better night’s sleep.

1. Shut off lights, TV, computer, phone.
2. Set a time (the same time) to go to bed each night.
3. Naps should be no longer than 20 minutes during the day.
4. Caffeine should be avoided in the afternoon and evening.
5. Put a notebook next to your bed and write down thoughts that come to mind and threaten to steal your sleep.
6. Dark and cool should describe your sleep space.
7. Bed buddies such as pets and kids should not be allowed.
8. Limit alcohol in the evening to avoid bathroom wakes.
9. Limit water in the evening to avoid bathroom wakes.
10. Close your eyes, and keep them closed even if you wake up.
11. Exercise regularly so your body is ready for the break sleep gives (even if you don’t feel like you have the energy, do something).

Start small to improve sleep

Don’t let this list overwhelm you. Pick the top 2 things to work on. Remember that your bedtime routine is a series of habits, and it takes time to change habits. Unsure of how to pick the top 2 things that will affect your sleep the most? Read my post on keystone habits here.

Good sleep is essential for living a healthy life and managing chronic pain. Your sleep habits should be given your attention so you are able to get the benefits of sufficient sleep and exercise.

Feeling helpless in changing your sleep habits? In my next post I share the “secret” to changing habits and achieving goals. If you are struggling to change your nighttime routine or can’t seem to get back into exercise due to chronic pain, this post is for you. Subscribe!

Disclaimer: You should always consult your doctor before making changes to your health strategy especially if you have a chronic condition. If any of these strategies sound especially helpful for you, be sure to discuss with your doctor the best way to implement them into your health plan.

Reference:

Adriaan Louw, PT, PhD. Why Do I Hurt? (Adriaan Louw, 2013), pg 44-45.