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      Sleep and Pain Toolkit

      Sleep & Pain Toolkit

      Better rest for better pain control

      Quality sleep is essential for managing chronic pain. Poor sleep can make pain feel worse, and pain can make sleep harder. This toolkit gives you simple steps to help you sleep longer and more deeply.

      💤Better Sleep Checklist

      Use this checklist every evening to support restful sleep:

      • ☐ Consistent bedtime: Go to bed and wake up at the same time every day, even on weekends.
      • ☐ Wind-down time: Spend 30–60 minutes in calm activities (reading, gentle stretching, listening to music).
      • ☐ Screen-free zone: Turn off TVs and tablets at least 30 minutes before bed. Although you may need to keep your phone on and nearby, try not to scroll on your phone for at least 30 minutes prior to bedtime.
      • ☐ Comfortable environment: Cool (65–68 °F), dark, and quiet bedroom; supportive mattress and pillows.
      • ☐ Pain-prep plan: Take any prescribed nighttime medications or use heat/ice as directed.
      • ☐ Limit late stimulants: Avoid caffeine after early afternoon and heavy meals within 2–3 hours of bedtime.
      • ☐ Avoid alcohol close to bedtime: It can disrupt deep sleep.
      • ☐ Relaxation practice: Try deep breathing, guided imagery, or meditation.

      🌙 Suggested Bedtime Routine (30–45 minutes)

      Use as a template—adjust to fit your needs.

      Time

      Routine

      8:45 pm

      Dim lights and lower household noise.

      9:00 pm

      Gentle stretching or light yoga (5–10 minutes).

      9:15 pm

      Warm bath or shower, or apply heat pack to sore areas.

      9:30 pm

      Mind-body relaxation: deep breathing, mindfulness, or soft music.

      9:45 pm

      In bed—read something light or practice gratitude journaling until sleepy.

      (Adjust times to your preferred bedtime.)

      🧘‍♀️ Additional Tips

      • Stay active during the day: Gentle exercise like walking can improve sleep quality.
      • Limit long naps: If needed, keep naps under 30 minutes and before mid-afternoon.
      • Manage nighttime pain: Talk with your provider about safe pain relief options that support sleep.
      • Use a body pillow or special mattress if certain positions relieve discomfort.

      When to Call Your Care Team

      • Frequent insomnia (trouble falling or staying asleep more than 3 nights per week)
      • Loud snoring or pauses in breathing (possible sleep apnea)
      • Pain that is not controlled enough to allow rest

      Key Takeaways

      • A consistent sleep routine helps reduce pain sensitivity and fatigue.
      • Combine good sleep habits, pain management, and relaxation for the best results.
      • Small changes practiced nightly can lead to big improvements over time.

       

      This content was created with the assistance of AI. Any AI-generated content was reviewed by a Nurse Practitioner.