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Unlocking the Power of Sleep: Essential Tips forManaging Chronic Pain

Why good sleep is essential for reducing chronic pain

Pain is a complex experience that affects both the body and the mind. When pain lasts longer than three months, it is considered chronic and is influenced not only by tissue health, but also by emotional wellbeing, stress levels, social factors and the nervous system.


When people seek help for ongoing pain, they are often advised to try medication, stretching, massage, or heat. One crucial factor, however, is often overlooked: sleep.

Most adults require at least seven hours of sleep per night for optimal recovery and nervous system regulation. Yet a large proportion of people living with chronic pain struggle to achieve consistent, restorative sleep. This lack of quality sleep can significantly influence how strongly pain is felt and how well the body copes with it.


What Happens When Sleep Is Poor?

Almost everyone feels the difference after a bad night’s sleep. For those with chronic pain, the consequences can be even more pronounced. Inadequate sleep is associated with:

  • Increased pain sensitivity

  • Slower recovery

  • Reduced physical function

  • Lower mood and emotional resilience

  • Higher levels of stress, anxiety, and low mood

In other words, poor sleep does not simply coexist with pain - it can actively amplify it.


The Two-Way Relationship Between Sleep and Pain

Sleep and pain influence each other in a continuous loop. Pain during the day can disrupt sleep at night, while poor sleep can heighten pain the following day. This cycle can become self-perpetuating if not addressed.

Several processes help explain this relationship:

  • Reduced ability of the nervous system to dampen pain signals

  • Increased inflammatory activity

  • Changes in stress hormones

  • Altered mood regulation and emotional processing

When the nervous system remains in a heightened, alert state, both sleep quality and pain control suffer.


The Link Between Chronic pain and Sleep

Practical Tips to Improve Sleep

For the body to transition into sleep, the nervous system must shift from “alert” mode into “rest and repair” mode. This requires consistency and deliberate wind-down habits.


Helpful strategies include:


  • Establish a consistent bedtime routine - Simple rituals such as showering, changing into pajamas, and brushing your teeth can signal to the brain that sleep is approaching.

  • Allow time to unwind - Set aside at least 30 minutes each evening for calming activities such as gentle stretching, reading, breathing exercises, or prayerful reflection.

  • Lower light and stimulation - Dim lights in the evening and reduce exposure to screens 30–60 minutes before bed.

  • Focus on relaxation, not forcing sleep - If you are awake for more than 20 minutes, it is often better to get up briefly, stretch, and return when drowsy, rather than lying in bed frustrated.


The Role of Exercise in Better Sleep

Regular physical activity, particularly moderate-intensity strength or resistance exercise, has been shown to improve sleep quality. Aim for around 30 minutes during the day, most days of the week. High-intensity exercise should be avoided close to bedtime, as it can be overly stimulating.


TIP: A simple guide is the “talk test”: during moderate activity you should be able to talk, but not sing, while exercising.


Exercise for Sleep Quality

Conclusion

Sleep is not a luxury - it is a cornerstone of pain management. Quality rest helps regulate the nervous system, reduce inflammation, stabilise mood, and lower pain sensitivity.

For those living with chronic pain, improving sleep can be one of the most powerful and sustainable ways to support recovery. Consistent routines, calming evening habits, good sleep hygiene, and regular daytime movement all work together to create a healthier sleep–pain balance.


Prioritising rest may be the missing piece in your pain management plan.


Support and Resources

If sleep difficulties persist, it is important not to ignore them. Your GP can help assess and manage underlying sleep issues.

For additional support with chronic musculoskeletal pain, you may also find the following helpful:

 
 
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