How to Improve Your Sleep for Chronic Pain Patients

Chronic Pain Patients: Find out How to Improve your Sleep Cycle

It is a known fact that chronic pain affects more than your physical well-being. Rather, it can additionally cause insomnia that can contribute to an even more challenging lifestyle. The reasons behind not being able to get a good night’s rest with chronic pain is not only because of your pain, but also because of the mental stress of managing your pain and emotions and thoughts flooding your head.

This article should be able to provide you with a few tips you can try out to get a better night’s sleep.

Melatonin is a particular supplement that may likely help you have more restful sleep. Melatonin is a natural hormone that is released when your exposure to light decreases. This precise hormone regulates your sleep cycle and brain activity. An alternative to consuming the supplements, you can eat foods that help elicit the production of melatonin. Such foods include bananas, oats, pineapples, oranges, tomatoes and fatty fish. Foods rich with vitamin B6 will likely be beneficial because it is linked with melatonin production. However, remember to always consult your doctor when making extreme changes in your diet to ensure these changes will not negatively influence your pain medications.

Chronic pain is associated with mental stress and mental fogginess. That said, it may be hard for you to counterbalance an overactive mind at night when going to bed.

You could be faced with racing thoughts and stressors that plague your mental state. To relieve yourself of these worries, there are many practices. First, you can address your thoughts before you go to bed. This can be done via something simple as making a list. However, if you feel like your thoughts are more jungled and equate to general stress about your condition, practicing meditation may be a great way for you to battle this.

Meditation allows for deep inhalations, allowing for more oxygen to flow through your body and brain. This will allow for mental clarity. Similarly, the deep exhalations can in return allow you to remove any anxiety or stress from your body.

A great change you can make in your lifestyle to help you sleep better is by altering your diet. By limiting your caffeine, nicotine, or alcohol intake you can avoid stimulants which are used to keep your brain alert. Cutting back on your sugar intake is also another good step you can take. By doing so your blood sugar levels will be more stable and more unlikely to wake you up in the middle of the night. Magnesium rich foods will also help you battle your chronic pain and achieve a more regular sleep cycle. Such foods include leafy greens, nuts and whole grains.

In the event that your pain is the focal issue that is keeping you up at night, try to get active. Exercise is a great way for you to relieve pain. Physical exertion releases endorphins - your body’s natural painkillers.

These bind to similar receptors in your brain that pain medication trusses, thus reducing your perception of pain. Yoga is a particularly great exercise for chronic pain as it combines meditation with physical activity. You can improve your range of motion, decrease your pain, and gain mental clarity all at once. With exercise, however, it is hard to be motivated. Joining an educational class or workout group will embolden you to stay active and suggest you’re not alone in your battle against chronic pain.

Another technique you can use to relax is receiving massage therapy. This is will help relieve any knots and stress in your body. However, you can do a more simple treatment at home by using heating pads to soothe your muscles and surrounding yourself with good scents and vibes.

In order to master sleep while approaching chronic pain, it is important that you make your sleep space so it is most comfortable to you. Do this by surrounding yourself with things that help you relax and happy. A good night’s rest will ensure that you will be able to wake up the next day ready to battle whatever your chronic pain throws at you.

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