Sleep Hygiene Tips for Better Pain Management
PUBLISHED ON:
July 25, 2025
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When you’re living with chronic pain, sleep can feel elusive. Unfortunately, poor sleep doesn’t just leave you feeling groggy—it can actually worsen your perception of pain. Studies show that poor sleep quality can increase sensitivity to pain and decrease your ability to cope with discomfort. That’s why establishing good sleep hygiene isn’t just about getting rest—it’s an essential part of pain management.
Here are practical, science-backed tips to improve your sleep and support your body’s ability to heal and cope with pain.
1. Stick to a Consistent Sleep Schedule
Going to bed and waking up at the same time every day—even on weekends—helps regulate your body’s internal clock. A consistent rhythm helps your brain and body anticipate sleep, making it easier to fall asleep and stay asleep.
2. Create a Bedtime Routine That Signals Sleep
Your body thrives on routine. Develop a calming pre-bedtime ritual to help transition from day to night. Consider incorporating:
- Gentle stretching or yoga
- Warm baths
- Reading (paper books, not screens)
- Breathing exercises or meditation
These practices help signal to your body that it’s time to wind down and prepare for sleep.
3. Limit Screen Time Before Bed
Blue light from phones, tablets, and TVs can suppress melatonin—the hormone that promotes sleep. Try to turn off screens at least 60 minutes before bedtime. If you must use devices, consider using a blue light filter or wearing blue light-blocking glasses.
4. Design a Pain-Friendly Sleep Environment
Optimize your bedroom to minimize pain and promote restful sleep:
- Mattress and pillow support: Ensure you have a mattress that supports your spine and reduces pressure on painful areas.
- Temperature control: Keep your bedroom cool, ideally between 60–67°F.
- Noise and light reduction: Use blackout curtains, earplugs, or white noise machines to minimize disruptions.
5. Watch What You Eat and Drink in the Evening
What you consume before bed can affect your sleep and pain levels:
- Limit caffeine and nicotine in the afternoon and evening—they’re stimulants that can disrupt sleep.
- Avoid heavy or spicy meals close to bedtime to prevent discomfort.
- Moderate alcohol intake—while it may initially make you sleepy, it can lead to fragmented sleep later in the night.
6. Get Daylight and Movement During the Day
Exposure to natural light during the day helps regulate your circadian rhythm, which controls your sleep-wake cycle. Physical activity, even gentle movement like walking or stretching, can reduce pain and promote better sleep. Just avoid intense workouts right before bed.
7. Manage Pain Before Bedtime
Take proactive steps to minimize pain before trying to sleep:
- Apply heat or cold packs as needed
- Practice relaxation techniques like deep breathing
- Follow your pain management plan, including medications as prescribed
Talk to your provider about adjusting timing or dosage if pain flares are interfering with your sleep.
8. Consider Cognitive Behavioral Therapy for Insomnia (CBT-I)
CBT-I is a highly effective, non-drug treatment for sleep issues. It helps change unhelpful sleep thoughts and behaviors, and it has been shown to reduce both insomnia and pain in people with chronic conditions.
9. Avoid Napping Too Late in the Day
While a short nap can be restorative, napping too late or too long can make it harder to fall asleep at night. If you nap, keep it under 30 minutes and before 3 PM.
Final Thoughts
Better sleep won’t eliminate pain overnight—but it can enhance your pain tolerance, improve your mood, and help your body recover. With consistent sleep hygiene habits, you can create a healing environment that supports better pain management and overall well-being.
If sleep remains elusive despite your best efforts, talk with your healthcare provider. Sleep problems are common in people with chronic pain and may require individualized treatment.