5 Natural Tips to Manage Chronic Pain and Sleep Better

5 natural ways to manage chronic pain and improve sleep

Chronic pain not only makes the day difficult, but nights also become equally challenging. Many people complain that as soon as they try to sleep, the pain increases. The result is that they have to change sides again and again, their sleep is interrupted, or sometimes they are unable to sleep for hours.

And when sleep is not complete continuously, the pain increases further. So, therefore, pain degenerates sleep and absence of sleep aggravates pain, and it is a vicious circle. This finally affects general health, energy and mood.

The good news is that you don’t need to be dependent on drugs or sleeping tablets at all times to deal with pain and sleep. There are some natural remedies and lifestyle modifications that will provide significant relief.

Let us understand in detail in this article how to manage chronic pain and sleep problems in a natural way.

What is the relationship between pain and sleep?

Many people think that sleeplessness and pain are different problems. But the truth is that both are deeply connected.

• When there is pain in the body, the nervous system remains constantly active, which gives the brain the signal that “there is danger; do not rest.” This is the reason why it is difficult to sleep.
• If sleep is not complete, the body is not able to do the work of tissue repair and control inflammation properly. This means that both pain and inflammation will increase.
• When we are tired, pain tolerance also decreases. The pain that seemed mild earlier now bothers more.

That is, until we try to cure both pain and sleep together, the problem will remain.

1. Light exercise and stretching – keep the body active

Many people believe that if there is pain, then rest is the best way. This is half the truth. Yes, rest is a must, but if you are not active at all, the body will become more stiff. The muscles will weaken, and the pain will increase.

What should be done?

• Yoga: Movements like Balasana (child’s pose), Marjari Asana (cat-cow), or Setu Bandhasana (bridge pose) are great to loosen up the body and relax the mind. Even gentle yoga practice before sleep at night helps us fall asleep fast.
• Stretch: Spend 5-10 minutes stretching your whole body before bed – particularly your neck, shoulders, back, and legs. Stretching loosens muscles and becomes less stiff before bed.
• Leisurely stroll: Take a 15-20 minute evening stroll after dinner at a relaxed, easy pace. Walking will aid digestion, reduce stress levels, and overall keep the body flexible.
• Tai chi or qigong: Tai Chi or qigong is also an ancient movement practice that is slow and emphasizes deep breathing. This type of movement will calm the body and mind. RuyiLife.com RuyiLife.com.

Example: Arthritis sufferers frequently note that if they stretch lightly in the morning and take a light walk in the evening, morning stiffness is significantly lessened and night sleep is better.

2. Pre-bedtime routine – give your body a signal to relax

Just as bathing small children, singing a lullaby, or giving them milk before bedtime makes their sleep easier, adults also need a sleep routine.

If the same habits are adopted every day before sleeping, then the body itself starts to understand that “it is time to sleep now.” This calms the mind and distracts from the pain.

What all can we do?

• A bath in lukewarm water: A lukewarm bath relaxes tired and/or tight muscles. If a bath is difficult, submerging your feet in warm water is equally useful.
• Herbal tea: Tea’s such as chamomile, basil, and lemongrass have a calming effect on the nervous system and may help sleep.
• Aromatherapy: Place a few drops of lavender or sandle wood essential oils on your pillow; or use a diffuser. These aromas reduce stress.
• Reduce visual stimulation: Do not look at your mobile, television, or laptop at least 1-hour before sleep as the light from these devices suppress the melatonin which induces sleep.
• Journaling: If you have lots of thoughts running through your mind, write them down in the diary. Also, by writing “Gratitude for today”, I have found to be another great way to reduce stress.

Tip: Keep your bedroom room cool, dark, and quiet. Good quality mattresses and pillows are important for both sleep and pain.

3. Eat natural anti-inflammatory foods

Food affects both our pain and sleep. Some foods increase inflammation in the body and disturb sleep, while some natural things reduce pain and bring good sleep.

What to eat?

• Turmeric and ginger: Both have anti-inflammatory properties. Drinking turmeric milk (golden milk) and ginger tea at night can be very beneficial.
• Omega-3-rich foods: Like flaxseed, chia seeds, walnuts, and fish like salmon reduce inflammation within the body.
• Magnesium-rich foods: Spinach, almonds, pumpkin seeds, and bananas have muscle relaxing properties.
• Tart cherries: These increase the sleep hormone (melatonin) and reduce muscle pain.
• Lukewarm milk: Has an amino acid called tryptophan which is beneficial for sleep and mood.

What not to eat?

• Do not take coffee, tea, or energy drinks at night.
• Sweet and fried things increase inflammation and disturb sleep.
• Alcohol may initially induce sleep but disrupts deep sleep.

Example: A woman suffering from back pain for years, started drinking turmeric milk each night and eating walnuts and chia seeds during the day. After a couple of weeks, she noticed a change in the inflammation and pain and began sleeping better.

4. Practice relaxation and mind-body techniques

Pain isn’t just in the body; the mind and emotional state also contribute. When we have stress, our muscles are more tense, and pain increases. If we can learn to calm the mind, then the pain is experienced less, and sleep is improved.

Easy techniques:

• Deep breathing: Inhale slowly for 4 seconds, hold for 4 seconds, and exhale for 6 seconds. This calms the nervous system.
• Progressive muscle relaxation: Start from the toes; for each part of the body, tighten the muscles for a few seconds, and then let go.
• Meditation or mindfulness: For 10–15 minutes, sit with your eyes closed and focus on breathing or chanting mantras.
• Guided imagery: Imagine in your thoughts a calming place, such as a beach or forest, etc. This allows the mind to focus on relaxation rather than pain.

Example: Many people with fibromyalgia say that after they do their first initial ten minutes of meditation before bed, they feel that they can sleep better and also feel less pain.

5. Correct sleeping position and environment

Sometimes the problem is more due to wrong sleeping position or poor sleeping environment than pain. Small changes can make a big difference.

Position suggestions:

• Back pain: Place a pillow under the knees while sleeping on the back. Place a pillow between the legs while sleeping on the side.
• Neck pain: Sleep with a pillow that has cervical support. Avoid sleeping on the stomach.
• Arthritis: Warm the joints prior to sleep with a hot water bottle or heating pad.
• Restless leg syndrome: Stretch legs before sleeping and consume a magnesium-rich snack.

Room Ambience:

• Ensure that the mattress is neither too firm nor too soft.
• Ensure that the room temperature is cool (18–22°C is perfect).
• Utilize blackout curtains or earplugs to minimize noise and light.

Tip: If you wake up in pain during the night, do not toss and turn on the bed. Stand up, stretch, have a light herbal beverage, then go back to bed when you’re sleepy.

Additional Habits That Help

• Stay hydrated: The one thing you don’t need to compound on your muscle cramps and stiffness is dehydration.
• Take morning sunlight: Morning sunlight will help regulate your body clock (circadian rhythm) and can lead to improved night time sleep.
• Set a routine: Develop a routine and aim to sleep and wake up at the same time every day.
• Avoid napping long throughout the day: If you nap, attempt to ensure they last for no more than 20-30 minutes.

Conclusion:

Living with chronic pain, terrible sleep problems can be very tedious, however there is a struggle that can’t be won through pills alone. If you already do all the good things for yourself, small amounts of movement, create a bed time routine, good nutrition, relaxation methods, etc., and have evaluated the way you sleep, the dividends will become apparent over time.

Be mindful that this will not happen overnight. Within a few weeks, I believe you will experience less pain, improved sleep, and improved mood. Your body and mind are simply asking you to provide it with the right environment and routine to flourish. Begin small, and observe how your nights and days might be different.

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