Why good sleep is essential for managing chronic pain
As we near the end of the first month of 2025, many people are in the midst of starting new habits that can improve their lives. One habit that's been getting a lot of attention in recent years is sleep and its effect on overall well-being. Emerging research shows that sleep and pain are deeply connected. Quality rest can help reduce pain sensitivity, improve emotional well-being and enhance your overall quality of life. This blog post explores the connection between sleep and pain, the science behind their relationship and practical tips for improving sleep quality to better manage your pain.
Understanding chronic pain and its impact on sleep
Chronic pain is defined as pain lasting longer than three months and it can stem from many conditions, like arthritis, fibromyalgia, nerve damage or migraines. The pain can be constant or intermittent and significantly affect your ability to function daily.
But chronic pain isn’t just about physical sensations. It often creates a vicious cycle with sleep disturbances, like insomnia, restless sleep or waking up feeling exhausted. Research shows that roughly 67%-88% of people with chronic pain also struggle with sleep issues. This creates a feedback loop where pain disrupts sleep and lack of sleep increases sensitivity to pain, ultimately leading to poorer emotional and physical health.
Understanding and breaking this cycle is key to improving your overall well-being.
The science behind sleep and pain relief
Sleep is more than just rest; it’s a crucial process for physical recovery. During sleep, your body repairs tissues, regulates inflammation and processes pain signals. Without enough rest, your brain’s ability to modulate pain decreases.
The role of deep sleep:
Deep, restorative sleep allows your body to heal and reduces inflammation. This phase is particularly important for those with chronic pain, as inadequate deep sleep has been linked to heightened pain perception.
How poor sleep affects pain thresholds:
Research shows that even just one night of poor sleep can lower your pain threshold, meaning your body becomes more sensitive to pain stimuli. Long-term sleep deprivation compounds this issue, making pain management significantly harder.
The brain-pain connection:
When you’re sleep-deprived, the areas of your brain that process pain become more active. At the same time, the regions that regulate discomfort and emotional control are less effective, making pain feel more intense and harder to tolerate.
Simply put, high-quality sleep helps your body and mind handle pain more effectively.
Tips for improving sleep quality with chronic pain
Getting restful sleep while dealing with chronic pain can be challenging, but it's not impossible. Here are practical steps you can take to improve your sleep quality and start feeling better:
Create a consistent sleep schedule
Go to bed and wake up at the same time every day—even on weekends. A regular schedule helps regulate your body’s internal clock, making it easier to fall asleep.
Find the right sleep position
Depending on the type of pain you have, adjusting your sleep position can make a big difference. For example, if you have back pain, sleeping on your side with a pillow between your knees can help maintain spinal alignment.
Incorporate relaxation techniques
Stress and anxiety from chronic pain can keep you awake. Deep breathing, progressive muscle relaxation or mindfulness meditation before bed can calm your mind and prepare you for sleep.
Limit stimulants before bedtime
Avoid caffeine, alcohol and nicotine at least 4–6 hours before bed. These substances can interfere with your sleep cycle and reduce the amount of restorative sleep you get.
Manage pain before bedtime
Take any prescribed medications or over-the-counter pain relievers at the appropriate time. Discuss nighttime pain management with your doctor to ensure your symptoms are under control during sleep.
Invest in a comfortable sleep environment
Your bedroom should be cool, quiet and dark. Consider a supportive mattress and pillow that cater to your specific needs, like those designed for orthopedic issues. Noise machines or blackout curtains can also enhance your rest.
The role of proper sleep hygiene in pain management
Sleep hygiene refers to the habits and routines that set the stage for good-quality sleep. For chronic pain sufferers, these habits play a critical role in improving both rest and pain management.
Here’s what good sleep hygiene looks like:
Create a calming bedtime routine, such as reading or taking a warm bath.
Limit screen time (phones, tablets, TVs) at least an hour before bed, as blue light can interfere with melatonin production.
Avoid heavy meals or drinking too much water just before bed to prevent discomfort or frequent trips to the bathroom.
These small adjustments can make a big difference in your ability to fall asleep and stay asleep.
When to see a pain management specialist when dealing with sleep issues
If chronic pain is severely limiting your ability to sleep, that's generally a good sign that it might be time to contact a pain management physician like Dr. Edrick Lopez here at DFW Interventional Pain Institute. We generally define chronic pain as pain that's lasted for two weeks or more and/or that interferes heavily with your daily life and activities.
If you find yourself having difficulty sleeping regularly due to pain, especially if it happens multiple times per week, consider contacting our office and making an appointment with Dr. Lopez.
Non-pharmacological approaches to better sleep and pain relief
While medications can provide relief, there are many non-pharmacological strategies to improve both sleep and pain management:
Cognitive behavioral therapy for insomnia (CBT-I):
CBT-I helps change negative thought patterns and behaviors around sleep. It's especially effective for chronic pain sufferers who experience sleepless nights due to worry or anxiety.
Physical therapy and gentle exercise:
Low-impact activities like yoga, swimming or stretching can reduce muscle tension and pain, making it easier to rest at night.
Heat or cold therapy:
Using heating pads or ice packs before bed can target specific areas of discomfort, reducing pain and allowing you to relax more easily.
Acupuncture:
This traditional practice has shown promise for some in relieving pain and improving relaxation, which can support better sleep.
Massage therapy:
Regular massages can alleviate muscle and joint pain, lower stress levels and promote restful sleep.
Healthy diet choices:
Certain foods, like bananas, almonds and tart cherry juice, contain nutrients that support sleep and reduce inflammation.
Combining these approaches with proper medical treatment often yields the best results.
Prioritize sleep for better pain management
If you’re living with chronic pain, don’t underestimate the importance of sleep in your pain management plan. Paying attention to your sleep quality can help minimize discomfort, improve your mood and empower you to take on daily challenges with more confidence.
Start by making small changes to your bedtime routine, optimizing your sleep environment and exploring non-pharmacological approaches to both pain and rest.
And finally, don’t hesitate to reach out to us here at DFW Interventional Pain Institute if pain is severely limiting your ability to sleep. Dr. Lopez and our staff would love to help you get back to living your best life!
