Patient handout · Holistic
Sleep & pain
What it is
Pain can make it hard to sleep, and poor sleep can make pain feel worse. A steady sleep routine may help break this cycle.
Check with your provider before starting, especially if you have a heart or lung condition, recent surgery, osteoporosis, or are pregnant.
It may help with
- Fibromyalgia
- Low Back Pain
- Neck Pain
- Arthritis
How to start
- Back sleepers: Pillow under knees
- Side sleepers: Pillow between knees
- Getting out of bed: Roll, then push up
Self-care tips
- Go to bed and get up at about the same time every day, including weekends.
- Keep the bedroom cool, dark and quiet; use the bed for sleep.
- Stop caffeine by early afternoon and limit alcohol, which can disrupt sleep.
- If you cannot sleep after about 20 minutes, get up and do something quiet in dim light until you feel sleepy.
When to call us
- Sharp pain that is worse during or after the activity and does not settle in a day or two
- New weakness, numbness or tingling in a leg or arm
- Fever, weight loss you cannot explain, or pain after a fall
Call 911 for chest pain, shortness of breath, fainting, or loss of bladder or bowel control.
This handout is general information and is not a substitute for medical advice.