Rest: Sleep Enough

Sleep Enough

Why do this? Too little sleep can make pain worse.

What to do: Aim for 7-8 hours of good sleep each night. Getting on a regular schedule will help. Go to bed at the same time each night, and wake up at the same time each morning.

Conditions: Osteoarthritis, Rheumatoid Arthritis, Fibromyalgia, back pain, neck pain, migraines, nerve pain

Symptoms: insomnia, concentration problems, memory problems, exhaustion, fatigue, difficulty sleeping, anxiety, depression, mood changes, muscle weakness, aching, back pain, burning, head pain, headache, joint pain, muscle pain, nerve pain, pain, pain upper back, pain lower back, pelvic pain, sharp pain, shocking pain, tenderness, throbbing pain, symmetrical pain

Triggers: caffeine, medication side effect, drug side effect, not exercising, inactivity, alcohol, specific foods, medication change, skipped medication, anxiety, stress

Treatments: sleep hygiene, breathing exercises, meditation, stress reduction, prescription drugs, supplements

Categories: Rest

Duration

30

Tips for Bedtime

Studies show that being well-rested can help reduce pain. Tonight, take these steps:

  • Turn off your TV, computer, and cell phone at least an hour before bed. 
  • Do something soothing before bed -- take a bath or read.
  • Turn the clock away from you -- staring at it won't help.
  • Reserve your bedroom for rest. Don't watch TV or even read in bed -- and never bring work to bed.
  • If you don't fall asleep within 20 minutes of lying down, get up and try again a little later.  
  • Limit fluid intake after dinner if you wake up to urinate at night and have trouble falling back to sleep.

Prompt: Can't sleep? 

CTA: Make your bedtime -- and bedroom -- a soothing place.

Conditions: Osteoarthritis, Rheumatoid Arthritis, Fibromyalgia, back pain, neck pain, migraines, nerve pain

Symptoms: insomnia, concentration problems, memory problems, exhaustion, fatigue, difficulty sleeping, anxiety, depression, mood changes, muscle weakness, aching, back pain, burning, head pain, headache, joint pain, muscle pain, nerve pain, pain, pain upper back, pain lower back, pelvic pain, sharp pain, shocking pain, tenderness, throbbing pain, symmetrical pain

Triggers: caffeine, medication side effect, drug side effect, not exercising, inactivity, alcohol, specific foods, medication change, skipped medication, anxiety, stress

Treatments: sleep hygiene, breathing exercises, meditation, stress reduction, prescription drugs, supplements

Categories: Rest