Approximately 21% of US adults, more than 51 million people, experienced chronic pain during 2021. Further, 6.9% experienced high-impact chronic pain that interfered with their normal daily activities.
At New Jersey Advanced Pain Management Center in Hackettstown, New Jersey, and Matamoras, Pennsylvania, Ajay Kumar, MD, and our team provide diagnosis and effective treatment options for causes of chronic back pain, neck pain, shoulder pain, and knee pain, including underlying conditions like arthritis and neuropathy.
Pain sensations originate in receptor nerve cells. These send messages along various nerve pathways to the spinal cord. The spinal cord carries messages to the brain, which perceives the pain.
Chronic pain is defined as pain that lasts for more than 3-6 months. It’s often caused by a chronic health condition such as arthritis or degenerative disc disease. Patients with chronic pain often suffer from multiple pain conditions and multiple parts of their bodies are affected by pain.
Between 67% and 88% of people with chronic pain also experience insomnia or sleep disruption. Here are some ways you can achieve better rest when you’re dealing with chronic pain.
Part of establishing good sleep hygiene is a solid nightly regimen. Going to bed at the same time each night teaches your body’s internal clock to automatically slow down and get ready for rest as you near bedtime.
The last thing you do before going to bed should be something that reduces your perception of pain and helps you relax. For some, that’s meditation or a warm bath. Getting relaxed before you lie down helps make you less likely to tense up and experience pain.
If your medications take an hour to kick in, take them an hour before you go to bed so they start taking effect as your body tries to go into rest mode. Taking your medication too late can mean you lie down and are still assaulted by pain. If you take your meds too early, they may wear off before the night ends, leaving you to wake up in pain early in the morning.
Many people find that a nightly distraction keeps them from focusing on pain while they fall asleep. This should be something that engages your mind just enough to keep you from thinking about pain, but not not enough to keep you from drifting off. One study showed that music can be more effective than sleeping pills for good sleep.
Chronic pain and fatigue also go together, so you may need to take a nap during the day. To keep these daytime snoozes from disrupting nighttime slumber, limit naps to less than two hours a day and try several short naps rather than a single long one, with a cutoff eight hours before bedtime.
Try not to spend daytime hours in your bed lounging or working from home. Even the most comfortable bed can become less than comfy after too many hours. Invest in a quality couch or recliner and only lie down on your bed if you’re planning to go to sleep. This adds an additional helpful trigger that reminds your body when it’s time to doze off.
Need extra information about chronic pain and potential treatments? Contact New Jersey Advanced Pain Management Center today to schedule a consultation with Dr. Kumar and our team.
