Sleeping Better with Chronic Pain - Dr. Samer Abdel-Aziz

Among the many restrictions and challenges people with chronic pain face in their day-to-day, poor sleep stands as a silent but big hurdle. Chronic pain can make a good night’s sleep feel impossible, but that’s not the end of the road; as there are research-backed strategies that can help you get better rest and ease discomfort during the day.

Several studies show that at least 50% of patients with diverse chronic pain conditions complain of significant sleep disturbance, with some investigations finding sleep disturbance as high as 70–88%. So, take comfort in the fact that you are not the only one tossing and turning due to your pain, and keep reading to know ways to sleep better and live better despite your chronic pain.

The Link Between Insomnia and Pain

Much like anxiety and pain, pain and insomnia often feed off each other. You might have already felt that when your pain worsens at day after your persistent pain kept you awake at night, unable to reach deep, restorative sleep.

Even one night of poor sleep can make you more sensitive to pain the next day because it weakens your body’s normal pain-inhibiting systems, reducing your ability to control pain. Studies even say that poor sleep reliably predicts new incidents and exacerbations of chronic pain.

Unfortunately, the pain-insomnia cycle is real, but there are many ways to improve sleep and thus avoid exacerbating your chronic pain. Before turning directly to medications and sleeping pills, which mostly provide short-term relief and may come with unwanted side effects, you can try the following methods and tips.

Sleep Tips for People with Chronic Pain

The first treatment doctors and specialists may recommend to increase the quality of sleep is Cognitive Behavioral Therapy for Insomnia (CBT-I), which works well in people who also have chronic pain.

CBT-I is a treatment plan that helps you learn how to fall asleep faster and stay asleep longer over a period ranging from 6-8 weeks, all without taking sleep medications. While it is best done with the guidance of a trained professional, you can try some CBT-I practices yourself by doing the following:

Regulate Your Sleep

Studies show that increased sleep time increases daytime alertness and thus reduces pain sensitivity by stabilizing your nervous system, so the goal here is to get those extra hours of deep sleep. Start by going to bed and waking up at the same time every day, even on weekends. This trains your body’s internal clock to follow a consistent sleep routine.

If you struggle with alertness at your set bedtime, you might want to avoid stimulants close to bedtime (1–2 hours before bed) as they can disrupt your natural sleep rhythm. These include:

Eating heavy meals.
Smoking tobacco of any kind.
Consuming caffeine.
Exposure to screens and blue light.

Tip: Set your bedtime half an hour before you actually plan to fall asleep, dedicate these 30 minutes to wind down from that day’s event and stay away from your phone, computer, or TV. Try doing guided mindfulness or relaxation exercises.

Ensure Comfort During Bedtime

If pain is already making you uncomfortable while trying to sleep, you can counter that by making your sleeping environment the comfiest it can be. For maximum comfort before going to bed, try the following:

Block out all sound and light that may disturb your sleep.
Keep your bedroom’s temperature comfortable, preferably a bit colder (around 18–20°C).
Sleep on a medium-firm mattress, as it provides spine and joint support while still being comfortable.

Tip: If certain sleeping positions worsen your pain, experiment with pillow placement. You can use a neck support pillow for lower neck pain, or placing a pillow between your knees for lower back or hip pain.

Train Your Brain to Associate the Bed with Sleep

Sometimes, your brain needs a push to fully understand it is time to sleep. If you reserve your bedroom for sleep and go to bed only when you are sleepy, your brain will associate your bed and bedroom with sleep. After a while, you might start feeling sleepy the second you lie on your bed.
Tip: If you lie awake in bed for longer than about 20 minutes, get up, leave the bedroom, and do something quiet (read, meditate, or listen to music) until you are sleepy again.

Know When to Seek Professional Help

It is true that Cognitive Behavioral Therapy can be very effective; as a 2021 study found that there was a 57% probability of chronic pain patients feeling less pain after up to 1 year of CBT-I, but it cannot work miracles.

If you don’t notice less pain within a few weeks of trying CBT-I with a professional, it might be time to consult a pain specialist who understands the psychological factors in pain management.

At Dr. Samer’s pain clinic, we can help identify the underlying causes for both your chronic pain and insomnia, providing evidence-based pain treatments and interventional options to relieve pain and improve sleep at the same time.

Book an appointment at our clinic today and let our team build a personalized plan that restores both comfort and sleep quality.

🗓️ Book your first appointment here: Contact us

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Feel free to email your questions or concerns to info@samerpainclinic.com

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