Pain Never Sleeps

“Modern luxury is to think clearly, sleep deeply, move slowly and live quietly in a world designed to prevent all four”. Just Welsh

THE IMPORTANCE OF SLEEP

Sleep is a basic need, it is as important to our health and well-being as air, food and water. When we sleep well, we wake up feeling refreshed, alert and ready for our daily activities. When we don’t, every part of our lives can suffer, including our jobs, relationships, productivity, health and safety (and that of those around us). Occasional sleep issues can also negatively impact our daily lives, causing stress and decreasing productivity. Good sleeping habits with between seven and nine hours of sleep a night is recommended.

WHAT HAPPENS DURING SLEEP

Sleep is cardinal to the body’s homeostasis, important for the regulation of a range of systems, such as the cardiovascular system, endocrine system, metabolism, body temperature, cell expression, and the immune system. While asleep, the brain eliminates waste products and enables muscles, bones, joints and organs to repair. Poor sleep is associated with illnesses such as dementia, Alzheimer’s, diabetes, cancer and rheumatic conditions. Lack of sleep and stress are closely related in patients with chronic pain. It has been found that approximately one in every two patients with chronic pain suffer severe sleep disturbances, most often insomnia. However, following a better night of sleep, those patients with chronic pain will spontaneously engage in more physical activity. Insomnia is associated with an accelerated aging of the immune system. There is a close link between sleep and inflammation hence the occurrence of many inflammatory conditions associated with lack of sleep. A good night of sleep will have positive anti-inflammatory effects, while a lack of sleep or interrupted sleep triggers an inflammatory response. Regular physical activity with an exercise routine will not only offer anti-inflammatory benefits but will also improve sleep quality. To help alleviate sleep disorders, you should also consider stress management or relaxation techniques, such as mindfulness-based meditation, breathing exercises, or Jacobson's muscle relaxation—a method of inducing relaxation by systematically tensing and then relaxing specific muscle groups.

PROMOTING A GOOD NIGHT’S SLEEP

The following is recommended in order to have a good night’s sleep:

 • Reduce caffeine in the afternoons and evenings.

• Reduce alcohol consumption.

• Establish a bed time routine.

• Keep your bedroom as a sleep sanctuary only for sleep. Your window coverings should be darkened and kept cool.

• Leave the bedroom temporarily if you are unable to sleep.

• Your cat naps should be no more than twenty minutes and should not be after 5pm

• Try and follow a sleep schedule—go to sleep and wake up at the same time

 • Avoid going to bed unless you feel sleepy.

 • Avoid screen use e.g. computer cell phone and TV for at least two hours before going to sleep.

 Your cell phone should be placed in another room.

TIPS TO HELP RELAXATION

• Deep breathing, yoga etc and a regular exercise routine help relaxation.

 • Exercise regularly preferably early mornings.

• Avoid exercising late in the day as it can disrupt sleep

. • Deep breathing yoga and tai chi  chi gong will help you stay relaxed.

 • Time your meals meticulously—eat your breakfast on waking.

CONCLUSION

Sleep is important for maintaining mental wellbeing and good decision making, enabling us to better manage pain and stress. Regular routine, exercise and regular sleep habits will help keep you healthy so that you can enjoy a successful life.  

Ref: Jo Nijs L. De Baets  Department of Physical Medicine and Physical therapy, University Hospital Brussels, Belgium

Course IFOMPT Bazel Switzerland 2014