Insomnia Caused By Pain
Do You Suffer from Sleep Deprivation?
Its very common for those with chronic pain to suffer from sleep deprivation. They are unable to fall asleep, or once asleep they are unable to stay asleep.
Once you lie down, close your eyes and begin to relax there is nothing left to distract you from the pain. Distraction is a great help during the daytime. Activities such as going for a walk, gardening, or socializing can take your mind off your pain and give you some relief. But at night this disappears.
Sleep deprivation alone makes you feel bad and when you have chronic pain being unable to sleep can make each day a real struggle. Sleep is vital for health, lack of sleep reduces healing and immune response. A good night's sleep also gives you the strength and energy to follow your pain relief program.
Studies show that prolonged sleep deprivation can lead to a condition much like fibromyalgia, total body aching, fatigue, tender points, and mood instability. Existing pain is amplified and tolerance for pressure is reduced.How Can You Sleep When You Hurt?
Tricyclic Antidepressant at bedtime.
Take a small dose of a tricyclic anti depressant such as Amitriptyline at night. This is an older style antidepressant but you are not taking it for its antidepressant effects but for its capacity to reduce pain and assist with sleep. Amitriptyline acts synergistically to reduce pain during the night and next day.
The dose you take is far less than would be used for depression so it won't
make you feel all dry mouthed the next day, as the full dose tends to do.The
dose needed is between 25 and 50 mgs.
You will need to get a prescription
for it and this will give you a good chance to talk to your doctor about it.
Relaxation Therapy
Practice a relaxation technique when lying in bed ready to sleep. There are several methods so just use the one which you find most helpful. It is useful to have practiced these during the day so that you are familiar with them.
These are some of the most useful relaxation techniques:
- Progressive muscular relaxation or PMR
- Autogenic relaxation, a variation on PMR.
- Self hypnosis
- Guided Imagery also called visualization
- Listening to relaxing music. Baroque style music is known to help with sleep
- Brainwave entrainment
Resources For Insomnia
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Sleep Deprivation
Audios If you would like to try something different to help you sleep check out the Sleep Sound Program. Sleep Sound uses brainwave entrainment and relaxation therapy to send you to sleep easily and quickly. It is a guaranteed program that you can download and begin using immediately. |