I have been reading several articles lately about "sleep hygiene" and I think this is an important concept for chronic pain sufferers to understand. It is common for those who are suffering from many chronic pain disorders to also have a problem with getting adequate sleep. While it isn't often possible to "cure" this problem, proper sleep hygiene can help to minimize it as much as possible.
Why Does it Matter?
All too often, those with sleep problems will decide to just watch TV in bed until they are ready to go to sleep. Others, like my self, do things that are not sleep related in their rooms. Paying the bills for example, or bringing the laptop to bed to finish work or surf the 'net. All of these are examples of poor sleep hygiene and can contribute to a lack of restful sleep.
You may think that these things are minor, but really, a lack of proper sleep doesn't just make you tired the next day. According to an article on Everyday Health, lack of sleep also contributes to weight gain, high blood pressure and an increased risk of diabetes. Not only that, but a lack of sleep can also lead to an increase in your pain levels.
Sleep and Pain
The reason that you hurt more when you don't sleep well is simple. Deep, or non-REM, sleep is when your body produces somatostatin, a chemical that helps your muscles and soft tissues to repair themselves. A lack of somatostatin causes your muscles to ache. This shows a remarkable connection between chronic pain and sleep. Do we get poor sleep because we hurt or do we hurt because of poor sleep? This isn't an easy question to answer, but one thing is sure. If you can sleep better you will not hurt as bad.
More information on the relationship between poor sleep and fibromyalgia can be read at WebMD. The article Fibromyalgia and Sleep is very interesting.
Getting Better Sleep
There are several ways that you can improve your sleep hygiene and hopefully get a better night's sleep.
- Set up a routine
- Reduce stress
- Don't eat before bed
- Keep the room dark
- Don't have a TV in your room
- Don't engage in activities that are not sleep related in your bedroom
- Cut out caffeine and cigarettes
- Get a good mattress
(Image courtesy of Stock Xchng; Photographer Steve Woods)
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