5 Ways to Minimize Chronic Pain at Bedtime

If you suffer from chronic pain, you may have difficulty falling asleep and staying asleep. Unfortunately, lack of sleep can exacerbate your pain, leading to a vicious cycle that makes it harder to find relief or rest. Try these tips so you can reduce the pain and catch some zzz's.

  1. Establish a good sleep routine. Get into a good pattern of waking up and going to sleep at the same time each day. Avoid napping, which can throw off your sleep schedule. You may also find it helpful to have a nightly routine like taking a warm bath or reading before bed. 
  2. Exercise. Take time each day to do some light exercise. It can help reduce anxiety associated with chronic pain and make you feel better overall. Physical activity during the day can aid in sleeplessness. Be sure you don't exercise too close to bedtime, as it could have the opposite effect
  3. .Get your pain under control earlier in the evening. Use a natural product like Milkweed Balm to ease your pain without harsh chemical ingredients. Massage Milkweed Balm directly into the site of pain an hour or two before bedtime to find relief. Reapply as needed during the night to help keep pain at bay.
  4. Avoid sugary foods and refined carbohydrates. Sugar increases inflammation in the body, which can result in a host of health issues, including pain. Try to incorporate more fruits and vegetables in your diet to benefit your overall health. 
  5. Practice deep breathing. By simply inhaling and exhaling slowly, you can calm down racing thoughts, release muscle tension, and remove attention to pain. Once you begin to relax, you can use imagery techniques and drift off to sleep.

It might take some trial and error to find what works best for you, but one or more of these methods may help to minimize your pain at bedtime so you can get some much-needed rest. If your pain persists and continues to affect your sleep, speak to your doctor about other options.