If you’re living with chronic pain and currently struggling with sleep, know that you’re not alone. To help, we’ve put together a short yet comprehensive review of evidence-based approaches commonly used to improve sleep quality.
Supplements
Low-Dose Melatonin
Everyone says to try melatonin.
Everyone also takes the wrong dose.
The correct dose for most people is 0.3 to 0.5 mg, taken 1-2 hours before bedtime.
Stores often sell 1-10mg pills, a massive overdose that can cause insomnia, bizarre dreams, and other side effects.
Many clients have tried and rejected melatonin because of those side effects, but when they get the correct dose it helps tremendously.
You can search “low dose melatonin” online, or cut a 1mg pill in half.
(Note: The bottle will say 300 micrograms or mcg. 1 mg = 1,000 mcg.)
Melatonin is a naturally occurring hormone that helps regulate our sleep-wake cycle. Pills are usually synthesized in the lab, though some come from yeast or animal pineal glands, so check your label.
Chamomile
Preliminary studies (and hundreds of years of practice) suggest that chamomile may make it easier to get a good night’s sleep.
Typical dose is one cup of chamomile tea.
Chamomile isn’t suitable for pregnant people and people with asthma. If you’re allergic to asters, ragweed, chrysanthemums, and daises, you may also be allergic to chamomile. Chamomile can increase the power of sedatives, including benzodiazepines, sleep medications, and alcohol.
Drugs to Avoid
Caffeine After Noon
Caffeine has a 4-6 hour half-life, meaning that half of the caffeine you drink will still be active 4-6 hours later, and a quarter will still be active 8-12 hours later.
If you drink a cup of coffee at lunch, and another at 3pm, you can still have a half-cup of caffeine active around midnight.
Alcohol Before Bed
Alcohol can make it easier to fall asleep, but it makes that sleep worse, leaving you feeling groggy or unrested even after a full night in bed.
As your body metabolizes the alcohol, it causes lighter, more fragmented sleep and more frequent wake-ups. It also reduces REM sleep, the stage linked to memory and emotional processing.
Nicotine Before Bed
Nicotine is a stimulant, so it can make it harder to fall asleep and stay asleep.
It increases heart rate and alertness, which can delay sleep onset. Even if you do fall asleep, nicotine disrupts deep sleep and leads to more nighttime wakefulness.
Nicotine has a 2-hour half-life, so a cigarette after dinner can impact sleep 2-4 hours later.
Relaxation Techniques
↳ Here’s a guided sleep visualization meditation you can try.
↳ Here’s another guided sleep meditation option.
↳ Try drifting off to an ASMR sleep story.
↳ Listen to a brown noise soundscape.
↳ Calm and Headspace offer subscriptions for their sleep meditation collections, but you can find plenty for free on Youtube, Spotify, and more.
↳ Try the psychological sigh: One long inhale through the nose, another quick inhale through the nose, then exhale slowly out your mouth
↳ Practice box breathing: Breath in for 4 seconds, hold for four seconds, exhale for 4 seconds, then hold for 4 seconds
Sleep Hygiene
Avoid blue light
Blue and green light tell your brain that it’s daytime. Yellow and red light tell your brain that it’s evening, like a sunset or a camp fire.
Use a blue light filter on your screens, and turn down the overall brightness – it’s not just wavelength, the total photons also affect sleep.
Most phones have a “night mode” setting. For your computer, try F.lux.
Other Tips
Keep the temperature between 60-68° F.
Use your bed ONLY for sleep and intimacy.
If you’re not asleep after 30 minutes, get out of bed and try one of the relaxing distractions above, or any soothing activity.
Two Tips for Chronic Pain
Tip #1: Develop a Two-Tier Sleep Routine
Living with chronic pain means some days are better than others, and the last thing you need is stress at “failing” your bedtime routine. By having two options, you always have achievable self-care.
Your “good day” routine might include:
- A warm bath or shower
- Light stretching or gentle yoga
- Your full skincare routine
- Reading a chapter of your book
- 10 minutes of meditation
Your “tough day” version could be:
- A warm washcloth on your face
- Just the essential parts of hygiene
- Listening to a sleep story
- 2-3 minutes of deep breathing
Tip #2: Build Your Bedside Flare-Up Kit
Nothing derails sleep quite like a midnight pain flare-up. Make things easier by storing a well-organized “flare-up kit” by your bed:
- Any approved rescue medications
- Small instant ice packs
- A plug-in heating pad
- Pain-relief cream or patches
- A water bottle (for taking medication)
- Gentle distractions (audiobook player, stress ball)
Want more support with your chronic pain? Schedule your free consultation to find out if Healing Lab is right for you.
