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A 2015 Sleep in America Poll conducted by the Sleep Foundation found that 21 percent of Americans experience chronic pain. Of those who report experiencing pain approximately 65 percent reported having sleep disorders, such as disrupted or non-restorative sleep.

A vicious cycle can exist with pain making it harder to get a good night’s sleep and losing sleep making the pain worse.

The sleep study found that people with pain:

  • feel less control over their sleep
  • worry more about lack of sleep affecting their health
  • exhibit greater sleep sensitivity, meaning they’re more likely than others to say environmental factors like noise, light, temperature or their mattress make it more difficult for them to get a good night’s sleep

Many treatments aimed at improving a chronic pain sufferer’s sleep cycle can also help improve their chronic pain. If you have a sleep problem associated with chronic pain, it is important to be sure you are getting the best possible treatment using a multidisciplinary approach, including:

  • addressing the source of pain
  • exploring techniques that can help improve your sleep
  • receiving care under the supervision of a physician

7 ways to start sleeping better now

Following are some tips to get you started sleeping better and to discuss with your doctor:

  1. Don’t go to bed unless you’re sleepy.
  2. If you’re not asleep after 20 to 30 minutes, get out of bed. Find something to do and then return to bed again when you feel sleepy.
  3. Develop before-bed rituals like taking a warm bath, listening to music or reading to train your body that it is time to fall asleep.
  4. Try to go to bed at the same time every night and wake up at the same time every day.
  5. Avoid taking naps during the day.
  6. Avoid vigorous exercising four to six hours before bedtime.
  7. Make your bedroom a restful place.

Make getting the care you need easier.

If you haven’t already, consider signing up for CarePlus—a free concierge healthcare service with a team at your service to help you:

  • find the right doctor for you
  • quickly get the appointments you need
  • get faster access to your medical information—like lab results
  • obtain referrals to specialists and the pre-authorizations you may need
  • work with your insurer to answer your insurance questions