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4 Ways to relax before bed when suffering from chronic pain

Posted on by Laura Dobson

Around the world, people struggle to relax and fall asleep.

For chronic pain sufferers, constant pain and fatigue can make the simple act of getting to bed a rather stressful experience.

However, when trying to get to sleep, having a relaxed body and mind is extremely important.

So what techniques are available to ease you into sleep and when should you put them into practice? Here are 5 different options you can try:

1. Be organised:
Human beings are creatures of habit. In order to be able to relax properly, you need to create a sleep routine which you will be executing every evening around the same time with absolutely no excuse not to do it. The reason why developing a sleep routine is important is that your body will start to “know” when it should start relaxing and getting ready for bed.

2. Keep warm:
Having a warm bath or shower is great if you want to unwind but it is also a smart way to ease your body into getting to bed, as once it cools down, your body reaches optimum temperature to get to sleep. If you are running out of time before bed, foot soaks with warm water and essential oils such as lavender or peppermint are great.

3. Have a treat (within reason):
By treat, I of course, mean something healthy(ish): a glass of warm milk or oat drink and a small cube of dark chocolate or perhaps your favourite biscuit with your cup of herbal tea. Be creative with your treat as long as it does not make you feel guilty (and therefore stressed afterwards).

4. Ditch the screens:
Your body will not produce enough melatonin (sleep hormone) to help you sleep if your brain is stimulated by white lights. Make sure you stop using your phone, tablet, laptop etc at least an hour before bed. A good book and some soothing music will be a far better option.
We have just launched an E-book which will give you more in-depth information and tips on how to sleep better with chronic pain.

The good sleep manual

A Guide to a better night's sleep for Chronic Pain Suffers

We are proud to launch our very first E-book, which will be a collection of useful tips to help Chronic Pain sufferers sleep better, as pain and sleep unfortunately often constitute a vicious cycle.

This is an issue we are hoping to solve, through some easy steps to follow around health, lifestyle and diet, to ease you into a better night’s sleep.

We have been fortunate enough to get some valuable help from 2 contributors who suffer themselves from Chronic Pain and have been keen to share their tips and personal journey towards a comfortable and refreshing night’s sleep.



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