Sleep and Pain
Did you know that 15% of the general population has trouble sleeping and that it’s even 66% for people with chronic pain?
I am one of latter ones and I haven’t had good nights sleep since my spine problem started so I know firsthand how much lack of sleep can influence you mentally and physically.
Why we need to sleep.
- It helps our body recover faster.
- It makes our memory work better.
- It helps the brain process information better.
- It helps us conserve energy.
- Growth hormones in children are activated when they sleep.
How lack of sleep can influence you.
- Lack of energy.
- It lowers your response time.
- You feel tired.
- It causes depression.
- It causes dizziness.
- It gives you a headache.
- It causes pain.
The most common reasons why people have trouble sleeping.
- Pain.
- Stress
- Noise.
- Alcohol.
- Medications.
- Depression.
Why sleep is extra important when you have chronic pain : the gamers explanation.
When you relax your mind and body slowly regenerate but when you sleep this regeneration goes a lot faster.
Now imagine that your body and mind have actual HAM bar similar to what game characters have.
Health can be seen as how you feel physically. If you feel great physically, then your entire bar is red.
Action can be seen as your energy. If you are fully rested, then your entire bar will be yellow.
Mind can be seen as your state of mind. If you feel great mentally, then your entire bar is blue.
I have a spine problem which cases a lot of pain and that makes my HAM bar look roughly like this :
The black represent my lack of HAM.
My health is lower because I’m always in pain and the pain wears me down both physically and mentally. This gives me a lot less HAM to spend my day with.
And this is what it looks like when I’ve had a really bad night :
The grey represents the even less HAM I have.
You can see that I haven’t recovered as much as normal. I have more pain, feel tired and this makes me feel even more depressed.
Lack of sleep also gives me a almost constant headache and it even makes me dizzy and when I’m tired enough, I can’t even drive.
The problem with pain is that it makes it harder for you to sleep, this lack of sleep decreases your ability to recover and this lack of recovery makes it even harder to sleep, which decreases your recovery etc etc.
Once you get stuck in this downward spiral it’s really hard to get out of it and eventually the grey area will slowly become black.
Sleeping tips
Note : if nothing helps then you should really visit your doctor.
- Only go to sleep when you are tired.
- Never take a nap that is longer then 30 minutes and later then noon so it doesn’t mess up your sleeping schedule.
- Exercise only in the morning and/or early afternoon.
- Make a “going to bed” routine.
- Don’t drink any alcohol or caffeine 3 hours or less before you go to bed.
- Don’t smoke.
- Make sure that you have a good mattress and pillow.
- Go to bed and get up at the same time.
- Meditate or use other relaxation techniques.
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