What is long-term pain?

Chronic pain lasts at least two to three months, often long after the accident or illness that caused it has healed. It can affect only certain body parts, like the back and neck, or different joints or muscles. Conditions like arthritis or fibromyalgia can cause pain that doesn’t stay in one place.

Chronic pain can have different types and levels, such as a dull ache, pain that shoots or feels like an electric shock, and tingling and numbness.

Why might long-term pain get worse at night?

There are many reasons why pain might get worse at night. Hormones could play a big role. At night, your body makes the least anti-inflammatory hormone, cortisol.

A new study has also shown that pain may have a 24-hour cycle, like the body’s internal clock. This helps to explain why some people always feel more pain at certain times, like at night.

Even though constant pain is bad at any time, it is especially bad at night because it makes it hard to sleep. When we don’t get enough sleep, dealing with pain is harder. People with long-term pain often have trouble sleeping. At least half of the people with insomnia, the most common sleep problem, also have long-term pain.

Insomnia can make sleeping hard, making people even more sensitive to pain. This is because cytokines, which are involved in the body’s inflammatory reaction, are released more.

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How to get sleep if you have pain at night?

If nighttime pain keeps you up, these tips might help you sleep better.

Do something to calm down before bed. Spend at least 20 minutes before bedtime relaxing. This helps slow down the heart rate and breathing, lower cortisol levels, and reduce the chance of flare-ups. For instance:

·         Take either a hot or cold shower.

·         Do a few gentle stretches or yoga moves.

·         Do some breathing exercise for a few minutes.

·         Set up a good place to sleep.

Keep your bedroom as cool and dark as you can.

Consider getting a sound machine that plays white noise or sounds from nature. Also, put pillows and supports under your knees if you have back pain or pain in other painful places. You can also sleep better with consistent habits and tools like cognitive behavioural therapy for sleeplessness.

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Change the way you think.

If you’re worried that your pain will keep you from falling asleep, tell yourself that you’ve slept well before and can do so again. If you have chronic pain at night, tell yourself it will go away soon, just like it always has. It’s hard to change this way of thinking, but thinking more positively is important for easing pain.

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