How do other folk's cope with sleep deprivation due to pain levels?. — Scope | Disability forum
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How do other folk's cope with sleep deprivation due to pain levels?.

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Ruaridh
Ruaridh Community member Posts: 1 Listener
edited April 2020 in Chronic pain and pain management
I have a lot of trouble getting a decent night's sleep (I'm typing this at 04:13), due to constant joint pain (I've been told I most likely have osteoporosis on top of Avascular necrosis, and rheumatoid arthritis.
I was wondering if anyone had any coping strategies they might share, that doesn't involve more pharmaceuticals ?. 
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  • thespiceman
    thespiceman Community member Posts: 6,388 Disability Gamechanger
    edited March 2020
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    Hello @Ruaridh   Pleased to  meet you.

    Thank you for joining and sharing.

    Sorry to hear this, no one likes to hear some one in pain.

    Please have a look at the following links may be of use.

    https://www.action-on-pain.co.uk

    Helpline 0345 603 1593

    https://www.arthritisaction.org.uk

    Helpline 020 3781 7120

    Osteoporosis Society.

    https://www.theros.org.uk

    Helpline 0808 800 0035

    For sleep tips the following organisation .

    https://www.sleepcouncil.org.uk.

    My own use as in pain and struggle myself with insomnia.

    1.Avoid Alcohol, Caffeine in Tea, Coffee, Cola and Chocolate.

    No smoking.

    2. Eat a well balanced healthy meal whole grains and Bread, Pasta, Rice.

    Beans Lentils.  Chicken and Turkey. Walnuts .

    3. Certain foods have enzymes chemicals aids restful sleep any of the above listed.

    Called tryptophan . Milky warm drinks with honey.  Porridge and Bananas with Honey.  Useful to consider, whole meal toast with Honey good to use.

    4.  Meditation relaxation therapies and calm music .  Classic FM wind down if you use TV computer before retiring will need to switch off before bed a least hour or so .

    Switch off before a least hour before regular routine.

    5. Do a diary sleep one make notes bad times and good times when pain is worse sleep effected does help you recognise problems.

    Please if I can advise further happy to do so.

    Please tag me anytime.

    Please take care, keep safe.

    @thespiceman

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  • April2018mom
    April2018mom Posts: 2,882 Disability Gamechanger
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    What about reading a novel before bed? That works for me. Make sure to do some light exercise too. Try lavender oils as well. Other helpful suggestions include no phones etc at night in the bedroom either. Keep a diary that might also help you. 
    Find out what personally works for you and try it. Avoid taking naps. Visually assess your room, is it comfy? If the pillows are too uncomfortable, replace them. Same applies to the mattress etc. Have a light snack a hour prior to bed. If you cannot doze off, try a calming activity like drawing. Or you can always have a hot drink like a hot chocolate or cocoa. My partner swears by herbal tea in the evenings. 
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  • Chloe_Scope
    Chloe_Scope Posts: 10,586 Disability Gamechanger
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    Hi @Ruaridh and a very warm welcome to the community. I'm sorry to hear you have been struggling with pain.

    Live well with pain is a great website that I have found helpful. You might find the following particularly helpful:
    On the community we also have pieces on managing pain during lockdown and a group of all posts about dealing with chronic pain.

    Please do let us know how you get on. :)
    Scope

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  • thespiceman
    thespiceman Community member Posts: 6,388 Disability Gamechanger
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    Hello @April2018mom   Please can say some of the information you supplied regarding sleeping is not correct..

    Cocoa and Hot Chocolate contain caffeine a stimulant which makes sleep impossible cause to be wide awake.

    Misnomer a myth was believed to help actually makes sleep worse.

    Caffeine in Tea Coffee any Chocolate or Cocoa products energy drinks.

    Avoid Alcohol and Smoking.


    @thespiceman



    Community Champion
    SCOPE Volunteer Award Engaging Communities 2019
    Mental Health advice, guidance and information to all members
    Nutrition, Diet, Wellbeing, Addiction.
    Recipes
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