Establish a night-time routine.
Preparing your mind and body for sleep sounds simple, but it can be very effective. Getting into a regular routine before going to bed can trigger your body to expect bedtime and can make you start to relax and become sleepy.
A simple night-time routine could include:
- Having a warm bath or shower about an hour or two before bed
- Relaxing on the sofa
- Face washing/teeth brushing
- Reading
- Un/dressing for bed
Other ways to relax and prepare for bed can include writing a journal about your day, doing yoga or meditation, or chilling out to your favourite songs.
Food and drink
Eating a heavy meal late in the evening can cause sleeplessness, while caffeine and alcohol can have a stimulant effect on the body and brain. So, it’s best to avoid these in the 3-4 hours before going to bed. Why not swap the late night tea and chocolate biscuit for a warm, milky drink or herbal tea, and see if it makes a difference to you?
Getting good support
When you are living with pain, a good bed and the right sleeping position is important. It gives your spine support and will help your body to rest. Learning and regularly using simple relaxation skills also helps soothe your mind.
To find out more about beds and mattresses visit www.sleepcouncil.org.uk
Activity Levels
Like many people with persistent pain, you may be avoiding physical activity because you are worried it will make your pain worse.
These fears are normal and understandable – when you live with pain, the last thing that you want to do is aggravate it further! It may be encouraging for you to know that getting fit and staying active is actually good for your pain and for your sleep.
Here are some of the ways physical activity can help your sleep:
- You’ll feel less sleepy in the day
- It increases your drive for sleep at night
- It can ease stress and tension
- It helps to keep your ‘body clock’ in balance
Go tech-free
Bedrooms are a place for sleep, rest and intimacy. Your bedroom should be a calm, relaxed space with no disruption from technology. Doing non-sleep activities in bed like watching TV, playing games, working or studying can be bad for sleep. The more things your brain associates your bed with, the less it thinks of sleep when you are there. As an additional no-no, the LED displays glow with blue light which suppresses the sleep hormone, melatonin, making it harder to relax and fall asleep.