Tips for treating pain at night, and getting a better night´s sleep
Pain-related insomnia, or "painsomnia," can be frustrating, but there are effective ways to treat pain at night and improve your sleep quality.
1. Relaxation Techniques
- Deep Breathing: Slow, deep breaths can help ease pain and promote relaxation, especially for headaches.
- Visualization: Imagine peaceful scenes to help your mind focus on something other than discomfort.
- Progressive Muscle Relaxation: Gradually tense and release muscle groups to reduce tension.
- For arthritis, light physical exercises before bed may also provide relief.
2. Establish a Regular Sleep Schedule
- Go to bed and wake up at the same time every day, even if your sleep is disrupted. This can reset your internal body clock, regulate circadian rhythms, and support your natural sleep drive.
3. Sleep-Promoting Foods
Certain foods may enhance sleep by increasing tryptophan levels, which supports serotonin production. Consider incorporating the following into your diet:
- Milk
- Fatty fish
- Cherries
- Kiwis
4. Invest in Proper Mattresses and Pillows
- Reduce joint pressure by selecting a mattress and pillows with adequate support. Orthopedic options may be especially helpful for managing pain-related discomfort.
5. Combined Sleep Aids and Pain Relievers
- NOTTS PM Relief: Combines a pain reliever and a sleep aid to temporarily alleviate minor aches and pains associated with sleeplessness.
Always use medications as directed and consult a healthcare professional for advice tailored to your specific needs.