If you are suffering from chronic pain today, wake up in the night and you may be more than 10 times more painful than a healthy person. And having a good sleep is important for your body and brain. Adequate sleep allows you to have plenty of physical and mental energy during the day. If you do not sleep, some parts of your body may stop functioning and your brain will not be able to concentrate. If you are suffering from chronic pain, here are some things you should be aware of in order to have a good sleep quality, and how important it is.
How much sleep is needed per day?
Depending on age, each person needs a different sleep time. Generally, adults need a minimum of 7 to 9 hours of sleep per day. When you sleep, your brain is resting and ready for tomorrow, as you have enough sleep to make it work properly during the day.
A good night’s sleep also helps to improve learning, improve problem-solving skills and focus more easily. In addition, while sleeping, your body repairs damaged tissues in the body and helps balance hormones in the body, helps activate the hormones needed for muscle growth, and promotes health and even growth.
What is the connection between sleep and pain?
Chronic pain is a common symptom, affecting more than 60 million people. Sleep and pain are often closely related and can lead to a vicious circle. Because pain sometimes causes pain to wake up in the middle of the night, and lack of sleep makes the pain even more intense.
If the risk of lack of sleep?
Lack of sleep can affect your thoughts, reactions, work situations, and work, as well as your colleagues. People with low sleep have a higher health risk, like chronic lack of sleep can lead to obesity, Diabetes, heart disease (Heart) disease, kidney disease, hypertension, stroke, etc. Lack of sleep can lead to frequent hunger, less emotional control, and more difficult to pay attention to changes around your life. This can easily lead to depression, suicidal tendencies, or impulsive reckless behaviour.
Lack of adequate sleep at night may lead to microsleeping. Microsleep refers to a fragment of the brain during the day. You can’t control microsleep because when microsleep occurs, the brain is like going to sleep, but in fact you are awake. Microsleep is the reaction of the body due to lack of sleep. Please note that if you have microsleep while driving or operating heavy duty machines, the consequences can be very dangerous.
Ways to Have Sufficient Sleep
taking medications and receiving treatment
People with chronic pain may have to take many medications to control the level of pain and may therefore be reluctant to take other medications for a good night’s sleep. But taking medication for a comfortable sleep is an effective way for patients with chronic pain. Other treatments include acupuncture, electrical stimulation, Nerve blocks, surgery, etc. can reduce the level of chronic pain and give the patient a better sleep quality.
Changing the posture of sleep
In case of back or neck pain, do not sleep with abdominal contact with the bed, as this poses an unnatural arc of the spine, causing more severe pain. Please recline on your back and place a pillow under your knees, as this position disperses the spine and helps relieve pain.
If you often turn around and turn around while sleeping, it is recommended that you place a pillow next to your body to prevent turning and rolling. You can also place pillows between knees to prevent knees from colliding with each other; if necessary, you can purchase pillows designed to reduce neck pain and support your neck. Your sleeping posture is important if you have Heartburn or Gastroesophageal reflux disease(GERD) should pay special attention to the posture of sleep. If your sleep posture affects the level of pain, consult your doctor for professional medical advice.
Find the peace of your heart
Some people don’t get a good sleep because they don’t have to pay attention to the pain, because they are plagued by their thoughts and can’t really sleep. Try these simple, pain-reducing exercises to find peace in your heart.
Find out where you can lie down comfortably.
Focus on breathing and keep your hands in and out in balance for a few minutes.
If any ideas come to mind, don’t think more, let them pass freely, and don’t comment as “good” or “bad”.
Get your mind neutral and focus on breathing.
The brain and the body are connected, so stress, depression and anxiety affect the level of pain that our body feels. Try to transform your own emotions while experiencing these negative thoughts as much as possible.
Leaves your muscles completely relaxed
You can relax your muscles by soaking in a hot bath before going to bed. When you’re in the bathtub, you can relax your body and spirit by listening to music or aromatherapy, and transform yourself into a relaxed mode of freedom. so that your aching muscles can be completely relaxed and uncomfortable.
Create a comfortable sleeping atmosphere
Some people will not be affected by the environment of sleep, but even when bedtime changes, your quality of sleep can be greatly affected. Some even have to sleep completely silent in order to sleep well, while others prefer to sleep with air conditioning, electric fans or white noise generated by machine operation. called background noise). White noise can act like a barrier, as continuous sound can block other noise changes, thereby helping the sleeper sleep more stable.
When you’re ready to go to bed, to avoid distractions, avoid using your phone, laptop or watching TV. Please also sleep and get up at the same time every day as possible, and keep a regular time of going to bed and waking up on weekends and holidays. At noon, a short nap is good for you; however, in the afternoon or in the evening, do not take a nap or break for up to 4 to 5 hours, which will affect your sleep time at night.
Please do not drink coffee, alcoholic beverages or tea before going to bed. And for 3 to 4 hours before bedtime, please do not engage in intensive, intense exercise, as the adrenaline produced by your body will prevent you from falling asleep.
Don’t think about the pain.
If you spend your time thinking about pain, it’s likely to lead to negative thoughts that can affect your sleep quality. When you’re free all day, do something that makes yourself happy and happy, like reading a good book, a magazine, or doing something that will make you forget about your pain; this will help It’s easier to sleep at night.
Some supplements can help you fall asleep, such as Melatonin. For effective pain control, you may be taking many medications, so consult your doctor or pharmacist before taking supplements to determine if it is appropriate for your needs.
Seek help from a physician
Sometimes, there may be sleep deprivation such as sleep apnea, insomnia, sleep deprivation Things happen. These conditions, combined with the original pain, may prevent you from falling asleep at all. Once this happens, ask your doctor for help and treatment immediately to eliminate the causes of your sleep shortage.