GETTING THE SLEEP YOU NEED
by Ann C. Jorn, PhD Copyright 2007
One of the major complaints of people in chronic pain is poor sleep. You wake up – you hurt, you turn on a lamp, and get your medication. Maybe you walk around or turn on the TV and get something to eat. You feel irritated because you can’t seem to return to sleep. You stay up for an hour or more and finally get to sleep. During the day you are exhausted and your pain seems worse. You may have a caffeine drink to stay awake or take a long nap. The next night you wake up at exactly or close to the time you woke up the night before and start the whole sleepless routine again. Does this sound familiar? It my surprise you to know that pain is not the only cause of your sleep loss. Every animal has an internal biological clock. Your biological clock can be reset quite easily by the activities you engage in during the day, before you go to bed and when you wake at night. The segment we just reviewed for developing the appropriate level of activity during the day is an important component of improving your sleep. The rules for a good night sleep below will help get your biological clock back in line. Resetting your clock will take 2 to 4 weeks but the results are well worth the effort.
Your bed is for sleep and sex only
Always get up at the same time every day
Take a warm bath or shower two hours before bed. A warm bath/shower actually serves to increase alertness so taking one before you go to bed will wake you up.
Do a relaxation exercise when you get in bed to go to sleep
If you wake up spend no longer than 15 minutes in bed
After 15 minutes of wakefulness get up and do your relaxation exercise and be sure to keep your lights low. Our skin is actually sensitive to light and to much light at night signals the body that it is morning and time to get up and be alert.
Do not irritate yourself for waking up this increases your adrenaline and keeps you up longer
After the sun goes down keep your light exposure limited and do not engage in a lot of activity.
Do not drink caffeine (coffee, tea, colas or chocolate). Caffeine takes 4 to 6 hours to reduce by ½ in strength – so the effects of caffeine add up in your system
Do not drink alcohol or smoke tobacco before bed. Alcohol disturbs sleep. While initially it may make you feel relaxed, tobacco is in fact a stimulant
Try not to nap during the day