1. Modify Your Sleeping Environment

Where you sleep can have a big impact on your ability to rest comfortably. Consider the following elements of your bedroom as a first step toward improving your sleep:

• Your mattress. Most mattresses last 7 to 10 years. As your mattress ages, it may no longer provide adequate support, leading to pain and discomfort. If it’s time to replace your mattress, talk to your health care provider about what to look for in a new one based on your physical needs.
• Your pillows. Like mattresses, pillows wear out and deliver less support over time. Most pillows last around 1 to 2 years. You might also want to ask your health care provider if you might benefit from a specialty head, neck, knee or body pillow.
• Temperature control. Keeping your bedroom at a comfortable temperature can help support restful sleep. For most people, the ideal temperature range is 66 to 72 degrees F. During the hot summer months here in Sun City, using fans and air conditioning can help keep your bedroom cool.
• Noise. Noise from inside or outside your home can disrupt your sleep, but you can promote a quiet environment. Try wearing earplugs or using a white noise machine to drown out background sounds.
• Light. A dark room can help you sleep more soundly. Investing in a pair of blackout curtains or wearing an eye mask can be beneficial if your bedroom is too bright.
  
  

2. Improve Your Sleep Hygiene

Practicing sleep hygiene is a good idea for everyone, but it’s especially important if you’re experiencing sleep problems due to chronic pain. Follow these tips to support daily sleep hygiene:

• Keep sleep times consistent. Although it can be tempting to sleep in when you don’t have anything to do or to stay up late to binge-watch a favorite show, changing your wake-up and sleep times can make it more difficult to fall asleep. Try to go to bed and get up at the same time every day to keep your body’s internal clock regular.
• Strive to sleep only at night. Taking long naps during the day can make it harder to sleep at night. If you don't need a nap to increase alertness, try to limit it to 15 to 30 minutes.
• Cut down on blue light. The blue light emitted by televisions, computers, tablets and smartphones can interfere with sleep. Limit screen time before bed as much as possible.
• Develop an evening routine. Carrying out the same set of steps before bed every night can help you transition from your busy daily routine to restful sleep. Come up with a routine that works for you and stick to it whenever possible.

3. Exercise Regularly

Getting regular exercise can help you fall asleep more easily and stay asleep longer. Physical activity can also support the treatment plans for many chronic conditions while strengthening your muscles and bones.

If you’re new to exercise, talk to your health care provider about what type of physical activity is right for you and start slowly. Just be sure to schedule your workouts earlier in the day whenever possible to give your body a chance to relax before bedtime.

4. Modify Your Diet

Certain foods, drinks and dietary habits may interfere with your sleep. Caffeine found in coffee, tea, energy drinks and chocolate and alcohol are two of the biggest culprits. Some people may also find it difficult to fall or stay asleep if they eat a large meal too close to bedtime.

5. Manage Stress

Stress caused by chronic pain, relationships, financial problems and other issues can get in the way of a good night’s rest. As a result, finding ways to manage stress may help you sleep better. Try relaxation techniques such as deep breathing, tensing and relaxing your muscles or using a meditation or relaxation app. Talking to a mental health provider about your thoughts and feelings can also be beneficial.

6. Discuss Pain Management With Your Health Care Provider

Whether your chronic pain is due to arthritis, back problems, neuropathy, headaches or another health problem, medical treatments can provide relief. Pain management plans can include topical and oral medications, physical therapy, massage and many other interventions that, over time, can reduce discomfort and help you sleep better.

If you’re experiencing sleepless nights due to persistent pain, make an appointment to talk to your health care provider. Together, you can explore your treatment options and come up with a plan to ease your pain, support better sleep and improve your overall health and well-being.

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