Good Sleep Is Good for Pain

Pain is a common consequence of poor sleep. Unfortunately, sleep issues are rampant these days for various reasons, including screen overreliance, stress, diet and other factors that prime your body and mind to struggle with sleep. Understanding why sleep is so important when it comes to avoiding pain could be the first step in solving the problem.

Researchers have found that the increased sensitivity to pain that can occur after chronic sleep disruption (not getting enough sleep, experiencing interrupted sleep or low-quality sleep, etc.) is due to signaling from the brain’s “thalamic reticular nucleus” (TRN). More specifically, poor sleep reduces a type of neurotransmitter known as N-arachidonoyl dopamine in the TRN. Findings appear in the research journal Nature Communications.

OK, so now that we know how poor sleep contributes to pain on a neurobiological level, let’s talk about what you can do to ensure a good night’s sleep. It starts with prioritizing sleep – not just a few nights a week, but every night. Here are five ways to prioritize sleep courtesy of the Centers for Disease Control and Prevention:

• Be consistent.
• Make sure your bedroom is quiet, dark, relaxing, and at a comfortable temperature.
• Remove electronic devices, such as TVs, computers, and smart phones, from the bedroom.
• Avoid large meals, caffeine, and alcohol before bedtime.
• Get some exercise.

The hours you spend asleep are as critical, if not more critical, than the hours you spend awake in terms of your health. If you’re experiencing sleep issues, especially chronic ones, talk to your doctor about ways to sleep soundly and give your body and mind the rest, relaxation and restoration they deserve.