How to Sleep Better with Chronic Pain: 5 Proven Strategies for Restorative Rest
Discover science-backed techniques to reduce pain and improve sleep quality—personalized tips that actually work
Most people recognize that quality sleep is essential for health and wellness. However, what’s often overlooked is just how critical sleep is when it comes to managing pain and recovering from injury.
As a physical therapist, I work closely with patients to optimize their sleep habits. While most people associate sleep with mental clarity and physical energy, it also plays a pivotal role in pain modulation, immune function, and tissue healing. One study in PLOS One found that stress, poor sleep, and physical inactivity are key risk factors for the development of chronic pain in young adults.
Interestingly, the same journal highlights how a single night of good-quality sleep can lead to a noticeable increase in physical activity levels for people suffering from chronic pain—likely due to sleep’s anti-inflammatory effects, which can reduce both pain severity and sensitivity.
So how do you actually get 7–9 hours of high-quality sleep when pain keeps getting in the way? A study published in the Brazilian Journal of Physical Therapy reviewed current research and identified five evidence-based lifestyle strategies to enhance sleep for individuals with chronic pain. But these strategies aren’t just for people with pain—they apply to everyone looking to improve sleep and health.
Why Understanding Sleep Science Matters
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