Pain and Sleep:15 Essential Sleep Tips to Reduce Pain and Get Your Zzzzzzs


back pain in bed

Pain interrupting your sleep?Break the pain / sleep cycle!

Pain and sleep … the two are intimately tied together. More specifically, pain is closely tied to the lack of sleep, and the lack of sleep is closely tied to more pain, in a sort of vicious cycle.

According to studies, half of all older adults experience chronic pain, and about 75% of them report poor sleep.

The good news is that you CAN break that pain and sleep cycle starting today!

Here at LosetheBackPain.com, we’ve become the world’s #1 most popular and trusted source for providing you the most effective strategies and tools to eliminate pain while improving your health safely … after reading these pain and sleep essentials below, don’t miss one of our most popular and important reports, The 5 Most Dangerous Pain Medications.

Below are 15 of our top tips to improve sleep and thereby reduce pain (and vice versa.) Of course, the benefits to you of following these top sleep tips extend well beyond reducing pain to improving your health, happiness, and longevity overall!

Sleep Tip #1: Relieve Your Pain BEFORE You Sleep

If you routinely experience pain in the evening before sleep — back pain, neck pain, shoulder pain, knee pain, ANY pain — I probably don’t need to remind you that it can cruelly STOP you from falling asleep. That’s why it is important to relieve pain well before you sleep.

Relieving pain before you sleep naturally is very highly recommended, as pharmaceuticals can wreak havoc with your system in many ways. After reading this article, be sure to learn about the #1 bestselling safe natural pain reliever and anti-inflammatory.

Sleep Tip #2: The Darker the Better

Try to shut off and out all sources of light in your bedroom when you sleep. This includes shutting off or hiding all glowing electronics and using room-darkening shades. If it’s impossible to shut out all light sources, consider wearing an eye mask.

Sleep Tip #3: Keep It Cool. But Only Somewhat.

If it is too hot or too cold in your bedroom at night, the quality of your sleep can suffer. According to studies to improve sleep, you should keep the temperature between 60 and 68 degrees Fahrenheit.

Sleep Tip #4: Silence is Golden

Here in the modern age, with all of our appliances and electronics whirring and beeping, planes roaring overhead, cars whizzing by out on the highway, etc., true silence is even more rare than Iridium (the rarest metal on earth).

The key is to try to sleep in as much silence as possible. If silence seems impossible — how do you shut off those airplanes? — consider white noise or ambient noise. There are many ambient CDs on the market, for example, that play sounds of waterfalls, shorelines, and the like. And there are multiple white noise machines too.

Sleep Tip #5: Don’t Use Your Bed or Bedroom as an Office

If you use your bed or bedroom to do work, socialize with friends, or for anything aside from sleep and intimacy, you are likely sabotaging the quality of your sleep in a BIG way.

That’s because your brain works in part by association, and it will be trained to think about work, planning, etc. wherever it is you do these things. (This is one reason why so many people can’t fall asleep initially, or they wake up and can’t get back to sleep, due to that “monkey chatter” in the brain.)

Sleep Tip #6: Kill Your Television

It is very unhealthy to watch TV before bed. It is very unhealthy to fall asleep to the TV. The same goes for working or playing on your computer.

Your brain needs to wind down at least an hour before going to sleep in order to get a deep and healthy night’s sleep. The visual, aural, and mental stimulation of the TV and computer are the last things your brain needs for healthy sleep. (Best advice — get TVs and computers out of the bedroom for good.)

Try reading a relaxing book about nature or spirituality instead. (But DON’T read thrillers, mysteries, political books, or anything that will charge you up. Allowing your brain to wind down peacefully an hour or more before bed is the big idea here!)

Sleep Tip #7: Do What Benjamin Said

“Early to bed, early to rise, makes a man healthy, wealthy, and wise,” Ben Franklin said. This goes for women too, of course. And many studies have proven he (again) knew what he was talking about.

You see, we’re not naturally nocturnal creatures. Prior to the invention of artificial light, our ancestors would naturally wind down when the sun did and rise when the sun did. (Ever feel really tired at dusk, such as when driving? This is why!)

Try to follow the sun’s habits as much as possible and you will get a better night’s sleep … and all the health benefits that come with it.

Sleep Tip #8: Be Regular

Many know this important sleep tip in theory, but are not practicing it in fact: try to go to bed and wake up at the same time every day. In addition to breaking the pain and sleep vicious cycle, and the health benefits to the rest of your body, this will enhance your brain clarity during the day.

Sleep Tip #9: Go to the Bathroom Right Before Bed

Right before heading to bed, go to the bathroom so you reduce the possibility of waking up in the middle of the night to go. Also, limit your liquid intake an hour or more before bed — a few sips of water so you don’t get thirsty is good, but don’t drink so much that you have to wake up at night to go.

Sleep Tip #10: Say No to Caffeine Long Before Bedtime

Because caffeine can linger in your system for many hours — meaning it’s stay-awake effects can linger well after that initial ZAP — try not to drink any caffeinated products past the early afternoon.

Sleep Tip #11: One Word – Melatonin!

Melatonin is a natural compound that is tied very intimately to your ability to get good sleep (and it has many other benefits, too). Unfortunately due to today’s lifestyles, people’s melatonin levels can be WAY off — this is a key reason for the extreme level of sleep issues in adults today.

You may want to increase your exposure to natural sunlight if possible, and should also consider a safe and natural source of melatonin supplementation — such as in a Natural Sleep Aid.

Sleep Tip #12: One Other Word — Exercise!

Exercising regularly is key to your overall good health, including getting a good night’s sleep and reducing your pain. If pain is a serious issue for you that feels like it can prevent you from exercising, don’t miss my Pain and Exercises video.

Sleep Tip #13: Make Sure Your Bed is Comfy!

Your mattress is one of the most important investments you can possibly make — many don’t think of it that way, but it impacts your health, happiness, and even your longevity!

If your bed doesn’t feel like your own personal Paradise to you (or close to it), consider switching your mattress as soon as you can. See our Mattress Guide, as well as our favorite mattress selection videos.

Sleep Tip #14: Eat Light Towards Night

Eat dinner in the early evening. If you are hungry toward bedtime, avoid rich and spicy foods, and opt for smaller amounts of foods containing L-tryptophan, an essential amino acid that helps with sleep. Some of the best sources of L-tryptophan are turkey and chicken, nuts such as walnuts and hazelnuts, and fish such as salmon, sardines, and cod.

Sleep Tip #15: Add Some Passion!

Passionflower, that is. And Valerian Root and the five other natural ingredients shown to be powerful sleep aids.

As in all areas of life, nature has provided just the right ingredients to enable you to sleep well … the key is to follow her advice! You’ll find these ingredients in our #1 bestselling Natural Sleep Aid.

Please Share YOUR Sleep Tips and Comments!

Here at LosetheBackPain.com our expert team is dedicated to helping you eliminate pain while boosting your health and quality of life — safely, completely, and without any influence from the pharmaceutical companies, health insurance companies, or any part of the corrupt medical establishment. We actually believe in helping YOU, and we believe in your health freedom.

On that note, we urge you to become part of the conversation … and the help for hundreds of thousands of other readers!

Please comment on this article, and especially share your sleep tips and your suggestions for sleep and pain below…


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Filed Under: Sleep
Written By: Updated:

Jesse Cannone, CFT, CPRS, MFTPain Relief Expert, Post Rehab Specialist.

Jesse is the co-founder and visionary CEO of The Healthy Back Institute®, the world-leading source of natural back pain solutions. His mission as a former back pain sufferer is to help others live pain free without surgery and pharmaceuticals.

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13 thoughts on “Pain and Sleep:15 Essential Sleep Tips to Reduce Pain and Get Your Zzzzzzs”

  1. Marty Mayer says:

    I purchased a Dreamate for a sleep
    aid. I put it on when I go to bed
    and I now no longer take sleeping
    pills. I found that it is very
    important to apply gel to the
    Dreamate before you put it on.
    It has given me at least seven
    hours of sleep each night. Wouldn’t
    do without it!

  2. sam says:

    gr8 advice

  3. Lynda says:

    I’ve practiced all 15 steps above for years, yet I suffered with terrible insomnia until I added these 2 components:
    1) I bought (on-line) several years ago some CD’s that work better than anything I have ever tried before or since–and no side-effects. They are called SleepTracks. Very inexpensive. The natural rhythms of the CD’s help quiet down my brain and allows it to drift into sleep within minutes and without drugs.
    2) I have eliminated cow’s milk (casein) from my diet. I no longer have acid reflux, heartburn, or GI disturbances during the day as well as at night. (Ice cream at night was the worst.) I’ve switched to goat’s milk and almond milk.

    1. John says:

      Lynda also add this to your list ; Linseed Oil a sure way to a healthy digestive system and a really shiny hair
      and healthy skin (dose; 20ml per day for the first two weeks then 10ml thereafter daily) also IF you do like
      cows milk and had to give it up because of acid reflux well now you can go back to it once you start taking
      Linseed oil (no more acid reflux / heart burn or GI disturbance !!) This advice comes from a herbalist of nearly 60yrs.

      PS; you can now start enjoying “ice cream”!!

  4. Gloria Jones says:

    I find I am guilty of practically all the “don’ts” in your article. So I am my own worst enemy. I always watch the Lifetime Movie Channel at night, and some of the best movies are on at 11:00 p.m. our time, not to mention the 101 commercials that keep breaking in and delay my bedtime by at least two hours. However, many is the night I force myself to get to bed without seeing the end of the good movie that’s being constantly interrupted by those blasted commercials. I know this is not what you’d call a good hint, but I felt I had to vent. If only I had the willpower to shut the tube off before the late movie starts.

    1. John says:

      Gloria get yourself a DVR (DIGITAL VIDEO RECORDER) or a PVR and watch the movies during the day!
      And then you will get your 8hrs of sleep!!

  5. Zacharia says:

    Thanks for these useful tips. I really appreciate your effort.

  6. chris says:

    Meditation. Music (“easy”). Prayer.

  7. Shirleen says:

    Unfortunately I have a very active brain and can not fall to sleep easily. My mind wonders all over the place. Don’t know how to stop it. I usually play my cd on the Rosery and fall asleep. I usually wake up every 2 to 3 hrs. Not sure why. I am going to start with #1 and work down. I have bad back pain during the day and therefore do no exercise much and know this does not help. Thank you for your articles.

  8. Carol Ann Trabert says:

    The quality of sleep used to elude me.
    Then I learned to relax all my muscles while lying in bed. The best way, I find, to do that, is to lie on my back, and, starting with toes, contract each set of muscles for 10 seconds and then release them, slowly working up the body. The shoulders and head are often the worst for carrying muscle tension, and the deliberate act of scrunching all those muscles and then letting them go will make me realize that my jaw was tighter than I thought. It also gives the brain somewhere else to focus.

    Listening or watching the news just before going to bed is the worst, especially these days when there are so many stories of people suffering horribly for various reasons all over the world. It’s not possible to get a good night’s sleep with the weight of the world’s woes on one’s shoulders. For most people, watching the news (visuals are often more disturbing than hearing but that’s bad, too) places their brains in a slightly negative condition which is not the right ‘head space’ for good and restorative sleep.

    No wonder this is a nation of sleep deprived people!

  9. Riesah Prock says:

    Due to pain caused by a vehicle collision about 15 years ago, I suffered with insomnia for 13 years. I tried all the recommended ways to reduce pain and get sleep, but none worked completely. About 4 years ago I had my DNA Potentiated, which allows DNA consciousness to heal its own DNA blueprint. Immediately I began to sleep and for 8 hours every night. This pattern continues even today and now I am certified to do the work with others. There are so many benefits to it and so much healing naturally occurs; it’s different for each person and each receives what they need. It’s quite remarkable.

    My body and brain (a head trauma) are healing apace, including the chronic pain I had. I do high intensity workouts for 15 minutes a day, follow a healthy eating regime, and I’m launching a new approach to my work. I can say that I am better today than I was before the collision. I feel so blessed.

    I like what you’re putting forward here and encourage you to continue to educate everyone around pain mitigation and sleep.

  10. Gloria Doody says:

    I have tried almost all the sleep hints you gave and the one that worked best for me was the Melatonen the first one I tried was 5mg I kept waking up kind of foggy so I started to breaking them in two, then I got some that were 3mg and broke them in two also they were just right, no foggyness, woke up clear as a bell and slept well. I take them about 2 hrs before bed. I also heard that if you sleep well you loose wt. better. .It .must be true because I lost 130lbs and have kept them off for over 2 yrs

  11. PD Cleveland says:

    I love your tips and articles. I have not had many sleep disturbances in my life since I “trained” myself in college. However, the QUALITY of my sleep has deteriorated. So I invested in some LOW BLUE LIGHT gear [as seen in the book ZAPPED] and this seems to be working to improve the effectiveness of sleep and its cleansing activities. [by “gear” I mean some blue blocker electronics covers, wraparound eye shades, a blue-blocking nightlight for the bathroom, and a bedroom lamp lightbulb.]

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