Sleep Hygiene and Pain: How Better Rest Supports Recovery

Many patients are not surprised to learn that poor sleep doesn’t just leave them feeling tired it can also intensify chronic pain. Research indicates that inadequate sleep can heighten pain sensitivity and hinder the body’s natural healing processes. A study published in The Journal of Pain found that approximately 75% of patients with chronic non-cancer pain report poor sleep quality, and impaired sleep can be a significant risk factor for the initiation and exacerbation of chronic pain.

Now with more of us experiencing poor sleep and delayed sleep onset - it’s not surprising many of us are experiencing some aggravations to our aches and pains due to poor sleep.

A scoping review in BMJ Open highlighted that while sleep hygiene strategies are commonly recommended, they may not be fully effective for individuals with chronic pain due to unique challenges faced by this population. The review emphasized the need for tailored interventions that address both sleep disturbances and chronic pain symptoms.

Improving sleep hygiene—such as maintaining a consistent sleep schedule, creating a restful environment, and limiting screen time before bed—can be a valuable component of pain management. However the rise of phones in the bedroom and scrolling as a means to relax may be hindering our sleep more. There are a few strategies which may help, however upstanding that chronic sleep disturbances may be a sign of underlying issues - it’s important you chat with your GP and further evaluate if your sleep patterns are not improving.

Tips for good sleep (from a recovering insomniac):

1. Setting a bedtime - yup, we all know it, yet many of us struggle with setting a consistent sleep time. So easy way to set up a sleep time is check the time you need to wake up - then work backwards. So if you wake at 6 (needing 8 hours sleep - aim for bedtime before 10).

2. Physical Activity: engaging in regular, moderate exercise has been long associated with improved sleep quality. Whether it be brisk walking / swimming / yoga or whatever you enjoy.

3. Limit alcohol and nicotine - while alcohol is a well known sleep aid - a.k.a the old “night-cap” it doesn’t actually assist with restful sleep and the risk outweighs the benefits. While it may aid temporarily, as with any sleep aid - it might become a dependancy and impact on your quality of sleep. Nicotine is a known stimulant (as with caffeine) - so avoiding before bedtime will aid in settling the nervous system.

4. Establish a pre-bedtime routine: now for me, this is reading with a tea and a heat pack on. For you it might be listening to music with labender spray - the activity itself is less important than the ritual. So setting a bedtime routine to calm the brain down and prepare for sleep can help.

5. Optimise your sleep space : this often means taking note of your senses. So try keeping your space cool, with darkening curtains (or an eye mask) and some comfy sheets all helps. If you’re like me, sleeping next to a snorer - I can strongly advise “sleep phones” from amazon. I put a podcast on / soothing music or anything in particular and being soft over the ears and bluetooth means they don’t tangle up (and have a surprisingly good battery life).

6. Modify your screens as the sun goes down - if you are aware you won’t avoid the phone, then at least work in some things to assist. Firstly - dimming the brightness, placing an overlay if needed is very the screen to assist with blocking light or chatting with your optometrist about blue blocking glasses (which research is variable - many peiple find these useful,

7. Also for those who want further tech : look at the free app “Shut Eye” (you don’t need to get the expensive version) this has a range of tools and also a “sleep cycle” wake up alarm to help wake you up at the best point in your sleep cycle.

8. Sometimes you may be best ditching the phone in another room, investing in an old school alarm clock (note: you can still bluetooth through the headphones and listen to music this way - just without all the other distractions and just put a sleep timer on).

If none of these things work then please chat with your GP - poor sleep may be related to medications / illness / mental health issues or a range of factors needing further attention.

Journal of Pain

BMJ review

Disclaimer: The information provided in this blog is for general informational purposes only and is not intended as medical advice. Individual conditions vary, and a comprehensive assessment by a qualified healthcare professional is necessary to determine appropriate treatment.