How to Get Good Sleep

Even if you're Suffering from Chronic Pain

Do you wake up every morning feeling like you’ve just run a marathon?

It can be really difficult to get decent rest when you’re in pain, and I get quite a lot questions about this. Sleep is utterly vital in the control of chronic pain.

The length of sleep does not equate to quality. You can sleep 8 hours and end up utterly exhausted.  So in this video we’ll look at a regime or series of steps you can take each night to help you get a good, restorative night’s sleep.

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Each night, try to put these steps in place:

  • 20 minutes aerobic exercise – particularly in the evening. This can be very helpful to burn off excess energy – particularly from stress, and create endorphins
  • Have a hot bath or shower – relaxing your body just before bed
  • Warm drink on the side bed – milk is good, chamomile tea or another type of relaxing herbal drink. Avoid anything with caffiene
  • Other sedating herbs – valerium, passiflora, chamomile and 5-HT. 5-HT is a building block of seratonin – a neurotransmitter that regulates sleep (among other things.) From health food stores it’s possible to get drinks with a mixture of all these herbs.
  • Another option is a sedating anti-histamine like fenagen. It’s non-addictive and can help with pain and allergies.
  • If necessary, talk to your doctor about amitriptyline or nortriptyline in low doses to use as a relaxing non-addictive sedative
  • Finally, as you lie in bed, practice deep breathing. Focus just on relaxing. Breathe out and relax as you empty your lungs. Start at your toes and visualise everything becoming heavy and asleep as you move up your body, breathing slowly all the time. When this works, by the time you get up to your head, you’re asleep.

Other things to look at:

Your type of Mattress. This is individual. If your mattress is older than 8 years – get a new one. Your mattress needs to be a decent inner sprung one, but the firmness is something that you’ll need to experiment with.

The Bed Base – usually the best is a slat bed that you can tension. With some slat beds, it’s possible to tension each side of a double bed to suit the individual’s preferences.

Your Pillow – trial different thicknesses and firmnesses of pillow. If you sleep on your side, the pillow thickness should be so that you can lie on the pillow without your neck being bent upwards or downwards. In other words, you should be able to lie on your side with your neck continuing in the same line as your spine.

Get the Other Strategies for Overcoming Chronic Pain

If you’ve found these tips helpful, sign up below to receive the rest of the series of tips and strategies on how to live a pain free life. The course is 100% free, and you can unsubscribe at any time.

Get a Free Email Course on Overcoming Chronic Pain