10 Psychological Tips for Helping Your Patients with Chronic Pain Improve Their Sleep

Patients suffering from chronic pain commonly experience sleeping problems. Although sleeping medications are one option, psychological techniques such as the following can be very effective to help with sleep.

Do not go to bed unless sleepy. If an individual does not feel sleepy at bed time, then s/he should engage in some activity that might help to relax such as listening to music, reading, or practicing relaxation exercises.

If one is not asleep after 20 or 30 minutes, then get out of bed. Instead of lying in bed awake for hours, one should get out of bed, do a relaxing activity and then return to bed. This helps train the body that the bed is a place to relax and fall asleep.

Develop rituals that help with relaxation each night before bed. Bedtime rituals might include such things as taking a warm bath, having a light snack, listening to a few minutes of music, or reading.

Try to go to bed at the same time each night and wake up at the same each morning. This ritual can help the body develop a healthy sleep-wake cycle. It is important to get up at the same time each morning even if the night’s sleep has been poor.

Avoid long naps during the day. Although long day time naps are not recommended, recent findings suggest that short naps (e.g. less that 25-30 minute), may actually help energize a person without disrupting nighttime sleep.

Keep a regular schedule. Attempt to maintain a routine schedule throughout the day as well as activities prior to bedtime such as eating meals at the same time, engaging in distractive activities at regular times, and completing a relaxing pre-bedtime routine.

Stop caffeine, stop/limit alcohol, and avoid nicotine prior to bed time. Caffeine, alcohol, and nicotine use should be eliminated or limited. None of these substances should be consumed/used 4-6 hours prior to bed time.

Avoid vigorous exercises within four to six hours of bedtime. Regular exercise can promote good sleep, but vigorous exercise just prior to bedtime can be disruptive and completed at least six hours prior to bedtime.

Make the bedroom a restful place. The sleep environment should be relaxing including a comfortable bed along with appropriate room temperature, darkness, and quite

Practice psychological sleep techniques. Some common psychological techniques to help with a sleep problem are relaxation training, meditation, hypnosis, and cognitive restructuring (changing negative thoughts to coping thoughts). These techniques are similar to those used for stress management and chronic pain management.

Conclusion

Psychological techniques for improving sleep should be part of any chronic pain treatment program.