How to overcome insomnia when you have chronic pain?

How to overcome insomnia when you have chronic pain?

Chronic pain is one of the main culprits of poor sleep in individuals.  People suffering from any kind of pain – back pain, cancer pain and fibromyalgia – often suffer from sleepless nights. According to a research, around two-thirds of patients with chronic pain conditions suffer from sleep disorders.

chronic pain

Both chronic pain and sleep disturbances are interlinked. Some of the problems include difficulty in falling asleep and staying, asleep, heightened pain and worsening sleep. Patients of chronic pain related insomnia should follow a strict bedtime routine. They must go to bed at a fixed time daily and should wake up at the same time every day.

Treatment of insomnia through sleep medications can lessen the magnitude of pain. Certain pain relief medications, for ex, Codeine Sleeping Pills is highly effective in the treatment of insomnia and other sleep disorders.  However, before the treatment, it is advisable to rule out other issues which may be impacting the sleep of the person, for ex , psychiatric disorder, sleep disorders, ( post-traumatic stress disorder or depression)  or specific medications.

Sleep disturbances can also be overcome with cognitive behavior therapy, relaxation techniques and sleep hygiene. We will study about them below

Cognitive behavior therapy

Cognitive behavioral therapy includes a number of strategies for the improvement of sleep quality and helps individuals change thousands and behaviors that interrupt sleep. This kind of therapy is usually preferred over medications because it is long-term solution and has no side effects.  One of the major objectives of CBT is to assist patients in the elimination of negative thoughts and worries.

Relaxation training

Another strategy is relaxation training which lessens muscle tension and distracts one from racing thoughts.  Some of the techniques include guided imagery, meditation, progressive muscle relaxation among others. Treatment involves professional guidance and the teaching of all these skills over different sessions.

Sleep hygiene

Besides cognitive treatment, relaxation techniques and behavioral strategies, special stress should be given on good sleep hygiene and certain lifestyle changes.

  • You must use the bedroom for sleep only. Avoid sleep-incompatible behaviors in your bedroom for ex reading, watching TV or working on the laptop.
  • You must retire to bed only when you are sleepy.
  • If you are unable to sleep within half an hour, you must go to some other room and try to read a book or do something till you feel sleepy again.
  • Avoid afternoon naps
  • Regular exercise and indulge in sports activity.

Cognitive behavior therapy has proved effective for more than 80% of the patients. However, If you still struggle in getting asleep after CBT and behavior strategies, then you can take the help of an opioid called Codeine Sleeping Pills. Prior consultation with a healthcare professional is necessary before the use of this medication.