Tips for Better Sleep

Do you toss and turn trying to fall asleep at night? Or do you wake up just a few hours after falling asleep? Few things are as frustrating as not getting a good night’s sleep! And for the chronic pain patient not sleeping well can be a bigger problem. Pain can aggravate poor sleep and a poor night’s sleep can aggravate pain. It a vicious cycle!!!! But there are things you can do to get a better night’s sleep.

One way to get a better night’s sleep is to get rid of habits that may contribute to sleep problems. Caffeine, alcohol and nicotine in cigarettes can all prevent healthy sleep. Try to avoid these substances if possible. Afternoon naps can also disturb nighttime sleep.

Another way to help get a good night’s sleep is to create a comfortable sleep environment. Keep your bedroom temperature cool, dark and quiet. Wear earplugs or get a “white noise” machine to block out noise. Purchase night shades or use a sleep mask to keep out light. Also, be sure your mattress is comfortable. Try a cushioned mattress pad or consider a new mattress if yours is uncomfortable.

Try to cultivate good sleep habits—don’t go to bed until you’re sleepy, try to relax before bedtime, and stick to a bed and wake time every day.

Without healthy sleep, it is harder to control your pain. Work with your health care provider to develop a plan to help you get a good night’s sleep!

Have more questions about sleep?
Visit the following website: http://www.nhlbi.nih.gov/health/publ
ic/sleep/