Do You Experience Night Pain? Find Relief Now!

By: Dr. Tiffany T. Butler | January 19, 2023 | Read Time: 8 minutes

“Sleep is an essential part of life-but more important, sleep is a gift.” (William C. Dement)

Does pain awaken you from sleep? Do you find it difficult to stay asleep throughout the night because of pain? Research shows that people who suffer from chronic pain also experience sleep disturbances. Sleep is essential to maintaining normal body function. When we do not get adequate sleep we are deprived of getting the rest and repair that our brain and body desperately needs to recover from the day.

Sleep deprivation has a negative impact on the body including difficulty concentrating, moodiness, lethargy, and an increased risk of becoming ill. Pain is known for disrupting normal sleep patterns. The quality and severity of pain seem to play a role. Sharp pain tends to awaken us from our sleep; whereas, the presence of dull, achy, or tightness can make it challenging to get in a comfortable position. As a result of poor quality of sleep, the person awakens, oftentimes, experiencing more pain because of not getting quality sleep. The quality of sleep supersedes the quantity of sleep. When we are asleep, the brain moves through the 4 Stages of Sleep, during these times our bodies release important hormones, such as melatonin and human growth hormone.

Human Growth Hormone is produced in the pituitary gland. Human Growth Hormone is released in smaller doses throughout the day; and in larger doses during the hours of about 11 p.m. – 2 a.m.  . Human Growth Hormone is responsible for tissue healing and repair; cellular regeneration and repair; metabolism; regulation of sugar and fats. Therefore, if you are not going to sleep at a decent time, or if your sleep is interrupted, Human Growth Hormone secretion is released, thus leading to deprivation of this important hormone, thus leaving you more tired, sluggish, and increasing sensitivity to pain (or experiencing more pain).

4 Ways to Get Better Sleep

#1: Create a Night Routine and Stick to It

To ensure that you have a productive day, it is best to prepare the night before. It goes the same for having a good night’s rest, you have to prepare for it. Everyone has a morning routine, whether you are conscious of it or not. We also have a night routine. Think about your night routine… does it create an environment for healthy sleep? If it does not, change it. Prepare for sleep at least 30 – 60 minutes before you actually go to bed. This includes cleansing the body, turning off the television, muting your phone, and relaxing – by reading a book, journaling, or meditating.

#2: Stretch in the Morning and in the Evening

Before you get out of bed in the morning, perform light stretches. Just about every morning, before my feet touch the floor, I perform lights by taking my body through gentle movements. This usually takes me about 5 minutes to complete. The stretches help to increase blood circulation, prepares the body for movement, and allow me to ease into my day, rather than jumping out of the bed. The same stretches can be performed in the evening, before lying down. This helps to release muscle tightness and tension making you feel more relaxed and promoting a better night’s sleep. Check out Say Goodbye to Back Pain! Exercise, Nutrition, and More! for simple stretches to alleviate neck and lower back pain.

#3: Consume Anti-Inflammatory Foods

If you experience pain at rest or when performing activities more than likely there is inflammation present. Inflammation contains substances such as cytokines produced by the immune cells, in response to damaged tissues. Therefore, if you are experiencing back or joint pain, you might find it difficult to get into a comfortable sleeping position. However, performing evening stretches, as well as consuming an anti-inflammatory diet throughout the day may be helpful. Foods such as fish (e.g. tuna, salmon), walnuts, and pineapple have anti-inflammatory properties that can help reduce and eliminate inflammation.

#4: Use a Heating Device Before Sleep

Muscle tightness and joint stiffness can restrict our movement and cause difficulty in finding a comfortable sleeping position. Applying a heating device such as a heating pad, warm blanket, or warm cloth to painful areas will promote blood circulation (which helps with tissue repair and healing); reduce muscle tightness and spasms); and create an overall relaxing effect. Do not fall asleep or sleep with a heating device, this can cause skin irritations or burns. Although you may be tempted to sleep with the heating device, it is not recommended. Use the heating device for about 15 – 30 minutes, turn it off, unplug it, then put it away. You don’t want to put yourself at risk for a skin burn or an electrical fire if the heating pad overheats or has an electrical issue.

Dr. Tiffany T. Butler (aka “The Pain Doctor”) is a chiropractor, author, and entrepreneur. She leads Harmonious Living Chiropractic: Fitness & Wellness Center, a pain management practice, in offering healthcare solutions that focus on patient-centered care. Her team consists of individuals who are passionate about improving patient outcomes by providing chiropractic care, in conjunction with therapeutic procedures. Their services have helped hundreds of people find pain relief and improved their quality of life. To learn more about Dr. Butler visit https://www.drtiffanybutler.com/dr-butler/ Connect with Dr. Butler on social media #drtiffanybutler