The Connection Between Pain and Sleep: How One Affects the Other

When you’re in pain, sleep can feel like an impossible task. Whether it’s chronic back pain, migraines, or post-surgery discomfort, pain has a significant impact on your ability to fall and stay asleep. At the Sleep Lab of Hawaii, we understand the complex relationship between pain and sleep. In this post, we’ll explore how pain affects your sleep, and what you can do to improve your rest despite the discomfort.

The Pain-Sleep Cycle

Pain and sleep are intricately linked. Research shows that people who experience chronic pain often report sleep disturbances, and poor sleep, in turn, can exacerbate the perception of pain. This creates a vicious cycle: the more pain you feel, the harder it is to sleep, and the less sleep you get, the more sensitive you become to pain.

Lack of sleep affects pain by:

• Lowering pain tolerance: Studies suggest that people with insufficient sleep are more sensitive to pain stimuli.
• Increasing inflammation: Poor sleep can increase levels of inflammation in the body, which can worsen pain, especially in conditions like arthritis.
• Decreasing mental resilience: Pain can feel more overwhelming when you're sleep-deprived, impacting your ability to cope emotionally with discomfort.

Pain-Related Sleep Disorders

Pain can lead to various sleep issues, including:

• Insomnia: Difficulty falling or staying asleep is common in people with chronic pain conditions.
• Restless legs syndrome (RLS): This neurological disorder causes uncomfortable sensations in the legs, leading to an uncontrollable urge to move, making it hard to relax and sleep.
• Sleep apnea: People who suffer from certain pain conditions, such as obesity-related pain, are more prone to developing obstructive sleep apnea, a condition that disrupts breathing during sleep.

Strategies to Improve Sleep with Pain

If pain is keeping you awake at night, there are ways to improve your sleep. Here are some tips to help you manage discomfort and get the restorative sleep you need:

1. Create a Comfortable Sleep Environment: A supportive mattress and pillows that align with your body’s needs can make a big difference in reducing pain at night. Try to keep your bedroom dark, quiet, and cool to promote relaxation.

2. Practice Relaxation Techniques: Deep breathing, meditation, and progressive muscle relaxation can help reduce stress and lower your perception of pain, making it easier to fall asleep.

3. Establish a Bedtime Routine: Consistent sleep and wake times help regulate your body’s internal clock. Avoid stimulating activities before bed, and engage in calming ones, like reading or taking a warm bath, to signal to your brain that it's time for sleep.

4. Talk to Your Doctor About Pain Management: If pain is consistently disrupting your sleep, consult your doctor about pain management options. This could include medications, physical therapy, or alternative treatments like acupuncture.

5. Consider Sleep Therapy: Cognitive behavioral therapy for insomnia (CBT-I) can help retrain your brain to adopt healthier sleep patterns. At the Sleep Lab of Hawaii, we can guide you through therapies designed to improve sleep quality, even when you’re experiencing chronic pain.

Sleep is essential for healing, both physically and mentally. If pain is robbing you of restful nights, take steps to improve your sleep habits and seek help when needed. By addressing both pain and sleep quality, you can break the pain-sleep cycle and start waking up feeling more refreshed and ready to take on the day.

If you need help with sleep-related issues, visit us at the Sleep Lab of Hawaii! We offer personalized sleep assessments to help you achieve better rest, even when you're facing challenges like chronic pain. Don’t forget to follow us on Instagram and Facebook, and leave a review on Google to receive a free eye mask!

Author

Dr. Yurianna Santos, MD, MHA Graduated from medical school with over 10 years of experience in the medical field, having worked in various areas of healthcare. With a strong background in customer service, I decided to pursue a Master’s in Healthcare Administration at Wayland Baptist University. Currently, I am working as manager at a sleep lab, where I merge my medical expertise, customer service skills, and administrative knowledge to contribute effectively to healthcare management.