Most people know that sleep is important for staying healthy. But many don’t realize how much it helps with pain and healing from injuries.
As a physical therapist, I help people build better sleep habits. Sleep is not just about resting—it plays a big role in pain relief, your immune system, and healing your body. Research has shown that not getting enough sleep can lead to long-term pain, especially in young adults.
On the flip side, one good night of sleep can help people with chronic pain be more active the next day. This is likely because sleep helps reduce inflammation, which can make pain less intense.
That all sounds great, but how do you actually sleep well when you’re hurting?
A recent study looked at the best ways to improve sleep, especially for people with chronic pain. But these strategies can help anyone.
Why Understanding Sleep Matters
Before jumping into tips, it’s important to understand why sleep is so powerful. If you don’t know why something matters, it’s harder to stick with a plan or adjust when needed.
Lack of sleep makes you think more slowly, react more slowly, feel more tired, and even lose motivation. It also makes it harder for your body to heal.
Ideally, your body should go through all the different sleep stages. The deepest stage of non-REM sleep is when your body recovers and releases growth hormones. REM sleep helps with learning, memory, and emotions.
Sleep affects many parts of your body, including your heart, metabolism, immune system, and hormones. If you don’t sleep well, all of these systems can suffer.
Now, let’s talk about how to improve your sleep.
Which Comes First—Better Sleep or Less Pain?
We know sleep helps reduce pain, but what if pain is keeping you awake? It’s a tricky cycle.
There are two main ways to improve sleep when you have pain:
Reduce pain during the day – Simple things like using ice or heat for 10–30 minutes can help. A warm or cold shower before bed might also make you more comfortable.
Use good sleep habits – Things like choosing a comfortable sleeping position, the right mattress, and good pillows can help. There’s no one "perfect" way to sleep—just do what feels best for you.
Short-term pain relief can help you get a good night’s sleep. Over time, that sleep can help your body heal and feel better.
5 Strategies to Improve Sleep
Here are five ways to help you sleep better. Some might work better for you than others, so try different ones and see what helps the most.
1. Use Your Bed Only for Sleep
Your bed should be just for sleeping. That means no watching TV, reading, or using your phone in bed. This helps your brain connect your bed with sleep.
If you can’t fall asleep, get up and do something relaxing in another room, then try again. Avoid lying in bed scrolling on your phone in the morning, too.
2. Change How You Think About Sleep
Sometimes, people believe they just can’t sleep well because of pain or stress. But these thoughts can actually make sleep worse.
Try changing these negative thoughts by learning about sleep and trying small changes. Even tiny improvements can make a big difference over time.
3. Avoid Stimulants Before Bed
Caffeine, alcohol, and heavy meals close to bedtime can make sleep worse.
Caffeine stays in your system for hours, so try to only drink it in the morning.
Drinking alcohol before bed may help you fall asleep faster, but it makes the second half of your sleep worse.
Eating big meals right before bed can also wake you up during the night.
Try tracking your habits and see what works best for you.
4. Relax Before Bed
Relaxing before bedtime helps you fall asleep faster. Try things like:
Deep breathing
Meditation
Stretching
Some people find watching TV or using their phone relaxing, but screens can make it harder to fall asleep. If you do use screens, try to stop about an hour before bed.
5. Stay Active During the Day
Being active helps you sleep better. Studies show that people who exercise regularly have fewer sleep problems.
But what if pain makes it hard to exercise? Here are some ways to move without making pain worse:
Do gentle cardio – Walking, biking, or swimming can reduce pain over time.
Try isometric exercises – These are exercises where your muscles work but you don’t move, like holding a wall sit.
Adjust your movements – Find the best posture and range of motion for you.
Don’t push through pain – A little discomfort is okay, but don’t force painful movements.
Track Your Sleep Habits
Keeping a sleep journal can help you figure out what’s working. Write down:
When you go to bed and wake up
How restful your sleep feels
How often you wake up during the night
If you use a smartwatch or sleep tracker, you can get even more details, like how long it takes you to fall asleep and how much deep sleep you get.
Try different habits for a few days and see what helps the most. Keep track of:
When you stop drinking caffeine
What time you eat dinner
What pre-bedtime routines work best
If something doesn’t seem to work at first, give it a little more time before trying something new.
By making small changes, you can break the cycle of pain and poor sleep. It might take some trial and error, but finding what works for you can lead to better rest, less pain, and a healthier body.
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