Track Your Sleep

Track Your Sleep

Good sleep is key to controlling pain. Are you getting enough? Use a Note in your Journal to track how much you sleep each night. See if a lack of sleep is affecting or being caused by your pain -- and if you need to improve your sleep habits.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain at night, nervousness, restlessness, exhaustion, insomnia, symptoms worse in the evening, aching, pain, leg cramping, sleep apnea, sound sensitivity, night sweats, oversleeping

Triggers:

Treatments:

Categories: Rest

Duration

14

Track Sleep

Why track your sleep? Sleep is especially important if you're struggling with pain. Insufficient sleep won't only leave you dragging the next day -- it can actually make chronic pain hurt more.

So, in addition to tracking your pain each day in your Journal, track the amount of sleep you get in a Note. Do it for 14 days.

Afterward, look back. Do you see any connection between the amount of sleep you get and the amount of pain you feel?

Prompt: Why track sleep?

CTA: The pain-sleep connection.

Conditions:  Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain at night, nervousness, restlessness, exhaustion, insomnia, symptoms worse in the evening, aching, pain, leg cramping, sleep apnea, sound sensitivity, night sweats, oversleeping

Triggers: Inactivity, not exercising, alcohol, caffeine, stress, strong emotions, restless legs, anxiety, fatigue, sadness, tension, not sleeping enough, overdoing it, sleeping too much, overtiredness, tension, chocolate

Treatments: Reduce alcohol, reduce caffeine, relaxation therapy, stress reduction, firmer mattress, sleep hygiene, zolpidem, Ambien, eszopiclone, Lunesta, zaleplon, Sonata, benzodiazepines, temazepam, Restoril, ramelteon, Rozerem, flurazepam, Dalmane, triazolam, Halcion

Categories: Rest

Sleep Details

What should you record in your sleep Note? Every day, try to get down:

* The time you went to bed

* The time you woke up

* How well you slept -- did you go out like a light? Did you toss and turn?

* Any naps you took during the day, since naps can interfere with nighttime sleep.

You could keep your phone by your bed so you can enter the details before you forget. Or if your phone is too distracting at bedtime, just jot down the numbers on a pad and enter them later.

Prompt: Track sleep.

CTA: Use a Note in the Journal.

Conditions:  Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain at night, nervousness, restlessness, exhaustion, insomnia, symptoms worse in the evening, aching, pain, leg cramping, sleep apnea, sound sensitivity, night sweats, oversleeping

Triggers: Inactivity, not exercising, alcohol, caffeine, stress, strong emotions, restless legs, anxiety, fatigue, sadness, tension, not sleeping enough, overdoing it, sleeping too much, overtiredness, tension, chocolate

Treatments: Reduce alcohol, reduce caffeine, relaxation therapy, stress reduction, firmer mattress, sleep hygiene zolpidem, Ambien, eszopiclone, Lunesta, zaleplon, Sonata, benzodiazepines, temazepam, Restoril, ramelteon, Rozerem, flurazepam, Dalmane, triazolam, Halcion

Categories: Rest

Tracking Triggers

You can use your Journal and Notes to see how pain triggers affect your sleep.

How? Add some common sleep disrupters -- such as caffeine, alcohol, medications, exercise, inactivity, stress, or strong emotions -- to your triggers. Then tick them off when they apply.

After a few weeks, compare your sleep Notes to your trigger exposure. See which triggers -- if any -- could be disrupting your sleep.

Prompt: Why are you up?

CTA:  See what affects your sleep.

Conditions:  Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain at night, nervousness, restlessness, exhaustion, insomnia, symptoms worse in the evening, aching, pain, leg cramping, sleep apnea, sound sensitivity, night sweats, oversleeping

Triggers: Inactivity, not exercising, alcohol, caffeine, stress, strong emotions, restless legs, anxiety, fatigue, sadness, tension, not sleeping enough, overdoing it, sleeping too much, overtiredness, tension, chocolate

Treatments: Reduce alcohol, reduce caffeine, relaxation therapy, stress reduction, firmer mattress, sleep hygiene, zolpidem, Ambien, eszopiclone, Lunesta, zaleplon, Sonata, benzodiazepines, temazepam, Restoril, ramelteon, Rozerem, flurazepam, Dalmane, triazolam, Halcion

Categories: Rest

Does Sleep Help?

After using your Journal and Notes, have you noticed that the amount of sleep you get does seem to affect your pain levels? If so, it's time to get on a healthier sleep schedule.

Use other Rest goals to learn more about how to improve your sleep habits and sleep more soundly. Try Zap Sleep Disrupters, Sleep Comfortably, and Follow Sleep Routine.

Prompt:  Better with sleep?

CTA: Use rest goals.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain at night, nervousness, restlessness, exhaustion, insomnia, symptoms worse in the evening, aching, pain, leg cramping, sleep apnea, sound sensitivity, night sweats, oversleeping

Triggers: Inactivity, not exercising, alcohol, caffeine, stress, strong emotions, restless legs, anxiety, fatigue, sadness, tension, not sleeping enough, overdoing it, sleeping too much, overtiredness, tension, chocolate

Treatments: Reduce alcohol, reduce caffeine, relaxation therapy, stress reduction, firmer mattress, sleep hygiene zolpidem, Ambien, eszopiclone, Lunesta, zaleplon, Sonata, benzodiazepines, temazepam, Restoril, ramelteon, Rozerem, flurazepam, Dalmane, triazolam, Halcion

Categories: Rest

How Much Sleep?

How much sleep is ideal? Most experts say that you should aim to get about 7-9 hours of sleep a night. If you're getting a lot less than that, you need to make some changes -- or get help from your doctor.

On the other hand, if you notice that you seem to need a lot more sleep than you used to, that's another reason to talk to your doctor. You could need treatment for an underlying health condition or a change to your medication.

Prompt: How much sleep?

CTA: Aim for 7-9 hours.

Conditions:  Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain at night, nervousness, restlessness, exhaustion, insomnia, symptoms worse in the evening, aching, pain, leg cramping, sleep apnea, sound sensitivity, night sweats, oversleeping

Triggers: Inactivity, not exercising, alcohol, caffeine, stress, strong emotions, restless legs, anxiety, fatigue, sadness, tension, not sleeping enough, overdoing it, sleeping too much, overtiredness, tension, chocolate

Treatments: Reduce alcohol, reduce caffeine, relaxation therapy, stress reduction, firmer mattress, sleep hygiene zolpidem, Ambien, eszopiclone, Lunesta, zaleplon, Sonata, benzodiazepines, temazepam, Restoril, ramelteon, Rozerem, flurazepam, Dalmane, triazolam, Halcion

Categories: Rest

Sleep Disorders

What if you're getting enough sleep -- 7 to 8 hours a night -- but you still feel exhausted every day? Get medical help. Your doctor might recommend a sleep study to check for sleep disorders -- such as sleep apnea -- that could affect your sleep quality. Other treatable disorders ike thyroid problems and depression, anxiety, and stress can affect sleep.

Remember: Getting enough sleep is crucial for managing pain. If you're not sleeping enough -- or feeling tired all the time -- you need to do something about it.

Prompt: Still tired?

CTA: See your doctor.

Conditions:  Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain, undiagnosed

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain, pain at night, nervousness, restlessness, exhaustion, insomnia, symptoms worse in the evening, aching, pain, leg cramping, sleep apnea, sound sensitivity, night sweats, oversleeping

Triggers: Inactivity, not exercising, alcohol, caffeine, stress, strong emotions, restless legs, anxiety, fatigue, sadness, tension, not sleeping enough, overdoing it, sleeping too much, overtiredness, tension, chocolate

Treatments: Reduce alcohol, reduce caffeine, relaxation therapy, stress reduction, firmer mattress, sleep hygiene zolpidem, Ambien, eszopiclone, Lunesta, zaleplon, Sonata, benzodiazepines, temazepam, Restoril, ramelteon, Rozerem, flurazepam, Dalmane, triazolam, Halcion

Categories: Rest

WebMD Medical Reference Reviewed by Sabrina Felson, MD on January 19, 2019

Sources

SOURCES:

American Academy of Physical Medicine and Rehabilitation: "Low Back Pain." 

American Chronic Pain Association (ACPA): "ACPA Medications and Chronic Pain Supplement 2006."

National Sleep Foundation: "Sleeptionary: Caffeine/Symptoms." 

National Institute of Neurological Disorders and Stroke: "Low Back Pain Fact Sheet."

American Academy of Pain Medicine: "Pain Patients at Risk for Sleep Apnea."

National Guideline Clearinghouse: "Opioids in the management of chronic non-cancer pain: an update of American Society of the Interventional Pain Physicians' (ASIPP) guidelines."

National Sleep Foundation: How Much Sleep Do We Really Need?

National Sleep Foundation: "The Ill Effects of Too Much Sleep."

Harvard Medical School Division of Sleep Medicine: "Healthy Sleep: External Factors that Influence Sleep."

National Sleep Foundation: "Sleep Diary."

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