Living Well with Back Pain
Sleep — A Powerful Influence on Pain
The relationship between sleep quality and pain is stronger than many people realize.
How Poor Sleep Makes Pain Worse
- Sleep deprivation can worsen central sensitization — a state where the brain amplifies pain signals
- Your pain threshold drops, meaning even mild stimuli can feel painful
- Anxiety and low mood tend to increase, fueling a vicious cycle of pain
Tips for Better Sleep
| Strategy | Details |
|---|---|
| Keep a consistent schedule | Go to bed and wake up at the same time every day — including weekends |
| Optimize your bedroom | Keep it dark, quiet, and cool (around 65–68°F / 18–20°C) |
| Limit caffeine after early afternoon | Coffee, tea, and energy drinks consumed after about 2 PM can disrupt sleep |
| Reduce screen time before bed | Blue light from phones and tablets suppresses melatonin, the sleep hormone. Try to stop screens 1 hour before bed |
| Take a warm bath or shower | Doing this 1–2 hours before bedtime can help. The drop in body temperature afterward promotes sleepiness |
| Practice a wind-down routine | Gentle breathing exercises, progressive muscle relaxation, or a body scan meditation can prepare your body and mind for sleep |
If pain regularly keeps you awake at night, talk to your doctor. Improving sleep is an important part of pain management, and help is available.