If you’re suffering from pain over six months in a row, you’re living with chronic pain. This type of pain persists even after the cause of the pain has healed or gone away. The most common types of chronic pain include frequent headaches, low back pain, nerve damage pain, arthritis, and other similar types of pain. There’s no apparent damage seen on the body, and it interferes with your sleep.
1. Consume foods that promote sleep
Tryptophan is a protein that produces sleep-regulating hormones like serotonin, and consuming foods that trigger its production is advisable. A sufficient level of tryptophan helps you fall asleep faster and improves alertness during the day. Opt for carbohydrates with a significant glycemic index like rice or fruits like cherries and kiwis. You can also consume whole foods like pulses, milk, fatty fish, and shellfish that promote restful sleep. However, talk to your doctor before choosing these foods if you’re living with any medical conditions or consuming the certain medication. Likewise, avoid or limit the consumption of caffeine and chocolates that contain theobromine that can disrupt your sleep cycle.
2. Follow a sleep routine
It’s important to set a sleep routine to incorporate on a daily basis. A planned sleep routine can calm your nervous system and put your mind and body in a relaxed state, ready to rest. Make sure to go to bed at the same time daily and get into a comfortable position. You can also spend 30 minutes before sleeping doing the same thing like reading, showering, or preparing for the next day without hustle. This habit puts your mind and body into a particular frame of expectation. Dim the lights, reduce the temperature to a pleasant level and ensure your bedroom is quiet. A quiet and somewhat dark bedroom increases the production of the hormone melatonin that promotes restful sleep.
A workout or yoga promotes rhythmic breathing and helps soothe physical pain while boosting your mood. Regular exercise can help combat stress and anxiety that are known culprits that disturb a good sleep. The increased body temperature increases blood flow to the skin, and after finishing, it drops down to trigger a good sleep. A short walk in the evening also has its benefits to promote restful sleep.
4. Avoid alcohol and stimulants
Alcohol is the number one destroyer of good sleep since it activates specific parts of the brain that awaken you during the night. It also interferes with REM sleep and increases your stress levels. Likewise, stimulants like tea, sodas, and chocolate contain caffeine that prevents you from having restful sleep. Some drinks also contain nicotine that is a potent stimulant to keep you awake.
5. Try ice therapy
If you’re suffering from joint pain or pain in any specific part of your body, icing that part is a good idea. Ice numbs the pain that reduces naturally. It can have a soothing effect on your body that promotes a good night’s sleep.