Improving Sleep When You Have Chronic Pain

Topic Overview

If you have chronic pain, such as with fibromyalgia or complex regional pain syndrome, you may have a hard time sleeping or you may wake up feeling tired and unrefreshed. Some experts believe poor sleep can make pain worse.

Getting a good night's sleep may help. Here are some things to try:

• Avoid alcohol, caffeine, and nicotine for 4 to 6 hours or longer before bedtime. These can lead to poor sleep.
• Try to go to bed and get up at the same time every day.
• Do not read, eat, work, or watch television in bed. Use your bed only for sleeping and sex.
• Keep your bedroom at a comfortable temperature.
• Make sure your mattress provides good support. Use a neck support pillow to stabilize your head and neck during sleep.
• Eliminate or block out all sound and light that may disturb your sleep. Try using a sleep mask and earplugs to help you sleep.
• If you lie awake in bed for longer than 15 minutes, get up, leave the bedroom, and do something quiet (read or listen to music) until you are sleepy again.