Do you know what is painsomnia?
Very few of us have heard this term painsomnia, but it’s a painful reality for those suffering from it. To define it in very simple words, it’s a condition where you are facing so much pain that it’s difficult to sleep. Studies show that about eight in ten people with chronic pain suffer from poor sleep.
Painsomnia is very common among those with arthritis. The reason could be that during the night levels of the anti-inflammatory hormone cortisol are lower. This apart, lying still in one position at night can cause joint stiffness.
Swap medication timing
For some painsomnia sufferers, changing the time that medication is taken helps. For many, taking it closer to bedtime helps. In case you fall asleep and wake due to pain, ask your doctor for a longer-acting medication option.
Make a conscious decision to relax with some basic meditation techniques, such as deep-breathing exercises. You can also choose from cell phone apps that provide relaxing sounds or soothing bedtime stories for adults.
When you have chronic pain, it might seem like a tough call but start gently with mild exercises and then slowly increase your range of movement.
Look at CBT
Pain is partly psychological and this is the reason why cognitive behavioral therapy (CBT) can actually train your brain on how to respond to pain. Pain signals in your brain are likely to get worse in case they are in a state of high alert and sensitivity, this can be reduced through CBT.
Try cold or hot therapy
Before you sleep, run a warm bath, this can relax you and make you fall asleep. Sock buddies that are filled with dry rice and heated in the microwave help sore hands. Ice packs can be put on swollen areas.