{"id":10204,"date":"2024-02-26T06:00:57","date_gmt":"2024-02-26T12:00:57","guid":{"rendered":"https:\/\/summit-education.com\/blog\/?p=10204"},"modified":"2024-06-14T13:15:24","modified_gmt":"2024-06-14T19:15:24","slug":"the-link-between-sleep-and-pain-management","status":"publish","type":"post","link":"https:\/\/summit-education.com\/blog\/general\/the-link-between-sleep-and-pain-management\/","title":{"rendered":"The Link Between Sleep and Pain Management"},"content":{"rendered":"<p>[et_pb_section fb_built=&#8221;1&#8243; _builder_version=&#8221;3.0.47&#8243;][et_pb_row _builder_version=&#8221;3.19.10&#8243; background_size=&#8221;initial&#8221; background_position=&#8221;top_left&#8221; background_repeat=&#8221;repeat&#8221;][et_pb_column type=&#8221;4_4&#8243; _builder_version=&#8221;3.0.47&#8243; parallax=&#8221;off&#8221; parallax_method=&#8221;on&#8221;][et_pb_text _builder_version=&#8221;3.19.10&#8243;]<\/p>\n<h4 style=\"text-align: center;\"><strong>Written By: Dr. Darren Smith PT, DPT<\/strong><\/h4>\n<div>\u00a0<\/div>\n<div>\n<p>&nbsp;<\/p>\n<\/div>\n<p><a href=\"https:\/\/summit-education.com\/blog\/?attachment_id=10210\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10210  alignright\" src=\"https:\/\/blogcontent.summit-education.com\/wp-content\/uploads\/DSB-1.png\" alt=\"\" width=\"356\" height=\"237\" srcset=\"https:\/\/blogcontent.summit-education.com\/wp-content\/uploads\/DSB-1.png 926w, https:\/\/blogcontent.summit-education.com\/wp-content\/uploads\/DSB-1-300x200.png 300w, https:\/\/blogcontent.summit-education.com\/wp-content\/uploads\/DSB-1-768x512.png 768w\" sizes=\"(max-width: 356px) 100vw, 356px\" \/><\/a>Pain, how do we defeat it? We do not have all the answers&#8230; yet. However, we do know a variety of ways to <strong>manage pain; ice, heat, compression, and stretching<\/strong> to name a few. Often overlooked is the <strong>impact of sleep<\/strong>. Research continues to reveal a critical neurological effect with insufficient sleep: a reduction in our natural analgesia centers and hyperactivity of neural pain function. Insufficient sleep leads to pain hypersensitivity.<\/p>\n<p>&nbsp;<\/p>\n<h5><strong>Strategies to improve sleep include:<\/strong><\/h5>\n<ul>\n<li><strong>Regularity:<\/strong> Go to sleep and wake up at the same time.<\/li>\n<li><strong>Keep it cool:<\/strong> Turns out your body needs to drop temperature 2-3 degrees Fahrenheit to initiate and stay asleep.<\/li>\n<li><strong>Keep it dark and remove electronic devices from the bedroom:<\/strong> darkness helps trigger the release of the hormone melatonin.<\/li>\n<li><strong>Cut back on caffeine<\/strong> towards the evening hours.<\/li>\n<li><strong>Get up, walk it out, or do another activity<\/strong> If it has been more than 15-20 minutes and you have not fallen asleep until you feel sleepy. Then try it again.<\/li>\n<li><strong>Exercise:<\/strong> Avoid 2-3 hours before going to bed.<\/li>\n<li><strong>Eye masks:<\/strong> Research supports not only improved sleep but additional improvements in memory and alertness. Avoid the eye mask being tight as this may be disruptive to the benefits.<\/li>\n<li><strong>Sunlight exposure:<\/strong> Get roughly 15 minutes of sunlight in the morning. This helps reset your body\u2019s \u201cinner\u201d circadian clock.<\/li>\n<\/ul>\n<p><a href=\"https:\/\/summit-education.com\/blog\/?attachment_id=10211\"><img loading=\"lazy\" decoding=\"async\" class=\"wp-image-10211  alignleft\" src=\"https:\/\/blogcontent.summit-education.com\/wp-content\/uploads\/DSB-2.png\" alt=\"\" width=\"347\" height=\"230\" srcset=\"https:\/\/blogcontent.summit-education.com\/wp-content\/uploads\/DSB-2.png 566w, https:\/\/blogcontent.summit-education.com\/wp-content\/uploads\/DSB-2-300x199.png 300w\" sizes=\"(max-width: 347px) 100vw, 347px\" \/><\/a>Another question that often arises is regarding supplementation. I suggest you have these discussions with your medical provider. However, quality research suggests myoinositol is beneficial for sleep, especially in pregnant women.<\/p>\n<p>I often discuss sleep strategies with my patients, especially with individuals experiencing chronic pain. The result of the above strategies can be amazing. For additional knowledge on the pain neuroscience surrounding chronic pain, register for my course on <em><strong><a href=\"https:\/\/summit-education.com\/course\/PAINDS.1.2CREDIT\/pain-neuroscience#VIDEO\/VIDEO.PAINDS.1.2CREDIT\">Pain Neuroscience<\/a><\/strong><\/em>. This course focuses on introducing and utilizing pain neuroscience education in your practice. I also have a whole series of Live Streams reviewing <em><strong><a href=\"https:\/\/summit-education.com\/course\/MCTDSM.0324.1?type=brochure#LIVESTREAM\/LW032224.2\">Pain Reduction and Management<\/a><\/strong><\/em> on March 22nd and March 23rd that you don&#8217;t want to miss!<\/p>\n<p>Sweet Dreams!<\/p>\n<p>&nbsp;<\/p>\n<p><strong>Explore Darren&#8217;s Upcoming Live Streams:<\/strong><\/p>\n<div>\n<p class=\"course-short-title\"><a href=\"https:\/\/summit-education.com\/course\/PDIFDS.1\/evidence-based-strategies-for-medical-screening-and-differential-diagnosis#LIVESTREAM\/LW032224.2\">Evidence-Based Strategies for Medical Screening and Differential Diagnosis<\/a><\/p>\n<p><a href=\"https:\/\/summit-education.com\/course\/PAINDS.1.2CREDIT\/pain-neuroscience#LIVESTREAM\/LW032224.3\">Pain Neuroscience<\/a><\/p>\n<p class=\"course-short-title\"><a href=\"https:\/\/summit-education.com\/course\/PSHPDS.1.3CREDIT\/treating-shoulder-pain#LIVESTREAM\/LW032324.2\">Treating Shoulder Pain<\/a><\/p>\n<p><a href=\"https:\/\/summit-education.com\/course\/PUENDS.1.3CREDIT\/upper-extremity-nerve-injuries-entrapments-and-flossing-interventions#LIVESTREAM\/LW032324.3\">Upper Extremity Nerve Injuries, Entrapments, and Flossing Interventions<\/a><\/p>\n<p>Visit <a href=\"http:\/\/www.summit-education.com\/ce\">summit-education.com<\/a> for more information.<\/p>\n<\/div>\n<p>&nbsp;<\/p>\n<p><strong>References:<\/strong><\/p>\n<p>Greco V, Bergamo D, Cuoccio P, Konkoly KR, Mu\u00f1oz Lombardo K, Lewis PA. Wearing an eye mask during overnight sleep improves episodic learning and alertness.\u00a0<em>Sleep<\/em>. 2023;46(3):zsac305. doi:10.1093\/sleep\/zsac305<\/p>\n<p>Krause AJ, Prather A, Wager T, Lindquist M, Walker M. The Pain of Sleep Loss: A Brain Characterization in Humans. <em>\u00a0J NeuroScience. <\/em>2019;39(12):2291-2300. Doi:10.1523\/jneurosci.2408-18.2018<\/p>\n<p>Mashayekh-Amiri S, Delavar MA, Bakouei F, Faramarzi M, Esmaeilzadeh S. The impact of myo-inositol supplementation on sleep quality in pregnant women: a randomized, double-blind, placebo-controlled study.\u00a0<em>J Matern Fetal Neonatal Med<\/em>. 2022;35(18):3415-3423. doi:10.1080\/14767058.2020.1818225<\/p>\n<p>[\/et_pb_text][\/et_pb_column][\/et_pb_row][\/et_pb_section]<\/p>\n","protected":false},"excerpt":{"rendered":"<p>Written By: Dr. Darren Smith PT, DPT \u00a0 &nbsp; Pain, how do we defeat it? We do not have all the answers&#8230; yet. However, we do know a variety of ways to manage pain; ice, heat, compression, and stretching to name a few. Often overlooked is the impact of sleep. Research continues to reveal a [&hellip;]<\/p>\n","protected":false},"author":31,"featured_media":0,"comment_status":"open","ping_status":"open","sticky":false,"template":"","format":"standard","meta":{"_et_pb_use_builder":"on","_et_pb_old_content":"","_et_gb_content_width":"","om_disable_all_campaigns":false,"_uf_show_specific_survey":0,"_uf_disable_surveys":false,"footnotes":""},"categories":[1,179,180,126,181,127],"tags":[219],"class_list":["post-10204","post","type-post","status-publish","format-standard","hentry","category-general","category-geriatrics","category-neurology","category-occupational-therapy","category-orthopedics","category-physical-therapy","tag-dsmith"],"aioseo_notices":[],"amp_enabled":true,"_links":{"self":[{"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/posts\/10204"}],"collection":[{"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/posts"}],"about":[{"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/types\/post"}],"author":[{"embeddable":true,"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/users\/31"}],"replies":[{"embeddable":true,"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/comments?post=10204"}],"version-history":[{"count":10,"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/posts\/10204\/revisions"}],"predecessor-version":[{"id":10287,"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/posts\/10204\/revisions\/10287"}],"wp:attachment":[{"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/media?parent=10204"}],"wp:term":[{"taxonomy":"category","embeddable":true,"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/categories?post=10204"},{"taxonomy":"post_tag","embeddable":true,"href":"https:\/\/summit-education.com\/blog\/wp-json\/wp\/v2\/tags?post=10204"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}