How to fall asleep in pain

Whether it is chronic or acute pain, it will cause you to sleep at night, and lack of sleep will make you more sensitive to pain the next day, forming a vicious circle. The wikiHow team has assembled a variety of useful tips, hoping to help you sleep better in painful situations, get enough rest for your body, and better control your condition.

Method 1: Apply ice to the painful area before going to bed.

Ice can help reduce inflammation and relieve pain. Before going to bed, put a cloth or towel on the painful area, and then gently press an ice pack on it for 10-20 minutes.
Do not apply ice cubes or chemical ice packs directly on the skin, otherwise it will cause tissue hypoxia and cause skin damage.

Method 2: Sleep in a dark, quiet room.

Even without any pain, it is difficult to fall asleep under the influence of strong light and noise. When going to bed, turn off all the lights in the bedroom. All electronic devices must be turned off or muted to ensure that the room is quiet and comfortable.
Don’t watch TV, play on your cell phone or use a laptop in bed. These activities will make it more difficult for you to fall asleep.
Stop using all electronic devices at least 30 minutes before going to bed.

Method 3: Do some relaxing exercises on the bed.

Doing so will help divert your attention from the pain and make you feel sleepy. For example, you can try to breathe deeply or meditate, or imagine yourself in a peaceful and peaceful place, and then try to depict all the surrounding scenery.
You can search for guided relaxation exercises on the Internet, or use related apps.
Give yourself some time to relax before going to bed. For example, you can watch TV or read a book to release the stress of the whole day.

Method 4: Take sleeping pills.

Taking sleeping pills can help you fall asleep and stay a good night’s sleep till dawn. Ask your doctor to recommend sleeping pills that will not affect your pain treatment. Take the recommended dose before going to bed to help you sleep well and wake up without so much pain.
Don’t take medication without consulting a doctor, especially if you are still taking painkillers, because some medications may interact.

Method 5: Take painkillers before going to bed.

Taking painkillers can help reduce pain at night and make it easier for you to fall asleep. Whether you take an over-the-counter or prescription pain reliever, save one dose before going to bed. Take the dose prescribed or recommended by your doctor 20-30 minutes before going to bed.
If you take prescription-grade painkillers, be very careful not to exceed the dose prescribed by your doctor to avoid becoming addicted to opioids or other types of drugs.

Method 6: People with low back pain try to sleep on their backs.

Sleeping on your back may help relieve pain and allow you to rest better at night. Try to sleep on your back and see if this position works for you. If it doesn’t work, try other positions, such as sleeping on the side.

Method 7: People with neck pain try to sleep on their side.

Sleeping on the side is most comfortable for a sore neck. Sleeping on your back may increase the pressure on your neck, leading to increased pain. Try to sleep on either side that makes you comfortable.
You can try various sleeping positions at will and see which one is the most comfortable.
People with neck pain should never sleep on their stomachs. This posture is not good for the spine.

Method 8: Sleep with pets (if any).

Sleeping with cats and dogs can help reduce anxiety caused by pain. Let the furry kid at home go to bed and snuggle against you to help you relax and divert your attention from the pain. Touch the cats and dogs at home, or enjoy their company and love, and let yourself fall asleep in a daze.
Patients with chronic pain often lack social activities and feel very lonely. The companionship of pets can help alleviate these negative emotions.
If your pets do not jump into the bed by themselves, you can move their bedding to your bed or put them on the floor next to the bed so that they sleep at least near you.

Method 9: Get up and read a book when you wake up in the middle of the night.

If you wake up from the pain in the middle of the night, reading can help you feel sleepy and fall asleep again. Get up to the quiet room. Read your favorite book until you feel sleepy again, then go back to bed and lie down.
Don’t turn on the TV or use other electronic devices when you wake up in the middle of the night, otherwise it will be more difficult for you to fall asleep again.

Method 10: Develop regular work and rest habits.

Regular work and rest helps to fix your body clock so that you can feel tired at night. Go to bed at the same time every night and get up at the same time every morning. Do not take a nap during the day, so that when the fixed sleep time comes, the body will feel tired.
If you can’t get up every time the alarm goes off and you stay in bed, try using multiple alarms, or place the alarm clock where you need to get out of bed to turn off.

Method 11: Do yoga every day.

Yoga may help relieve chronic pain and improve sleep. Started yoga class with a certified yoga instructor. After learning some yoga poses that are helpful to your illness, you can practice it at home by yourself.
Yoga is particularly useful for relieving chronic back pain.
If you find that certain yoga postures can cause increased pain, be sure to tell your coach and ask them to recommend alternative postures or correct your posture.
Taking a short time at night to practice yoga is especially helpful for sleep. If you are not free at night, you can practice yoga at any time during the day.

Method 12: Eat sleep aids at night.

Certain types of food may help sleep. Try to eat carbohydrates with high glycemic index for dinner, such as natural healthy foods such as rice, fruit, milk and fatty fish. Other foods that may help sleep well include chicken, turkey, cheese, nuts, and seeds.
Many natural health foods contain a protein called tryptophan, which helps to produce serotonin, a hormone that regulates sleep.
Don’t ingest caffeine, alcohol and other stimulants at night, otherwise it will be more difficult for you to fall asleep.

Method 13: Go for a walk in the evening.

Walking helps relieve pain and improve sleep. Walking in the community or nearby parks in the evening to stretch and exercise muscles can also temporarily increase body temperature. This will trigger your natural sleep cycle when the body temperature drops to normal again.
This is especially useful for people who sit for a long time in the office or who do not exercise enough.

Method 14: People with necks can use neck pillows.

With a neck pillow, the pressure on your neck is minimal, and you can sleep more comfortably. Choose feather pillows or memory foam pillows that fit your neck regardless of side or back sleep. Don’t use pillows that are too high or too hard, they will make your neck more painful the next day.
If you prefer to sleep on your back, the U-shaped neck pillow can provide more support to your neck in this position.

Method 15: Replace the old mattress and pillow.

The new mattress has stronger support and helps reduce pain. The pillow will become flat after sleeping for a long time, and it needs to be replaced about once a year. If your mattress has been used for more than 6 years, it is recommended to buy a new mattress with stronger support.
If you have neck, shoulder or back pain, memory foam mattresses and pillows are good choices.