Sleeping Habits That Can Cause Chronic Pain

While many factors contribute to chronic pain, sleeping habits are often overlooked as a possible influence. However, poor sleep quality and improper sleeping positions can exacerbate or even cause chronic pain.

At Integrity Spine & Orthopedics in Jacksonville, Florida, we aim to address underlying conditions that may influence joint dysfunction, spinal irregularities, muscle strain, and other chronic pain triggers.

That’s why our services include comprehensive treatment for arthritis, tendon injuries, compressed nerves, and other potentially disabling issues that millions of Americans experience.

We also strongly advocate routine exercise, healthy nutrition, and other lifestyle habits that promote health and vitality for your muscles, bones, and joints. Developing healthy sleep habits is an essential component of our preventative care mission.   

Read more from our team about how certain sleeping habits can lead to chronic pain and what you can do to improve your sleep health.

1. Poor sleep posture

Sleep postures include:

Back sleepers

Sleeping on your back is generally recommended for spinal alignment, but it can lead to lower back pain if your mattress lacks proper support. Use a pillow under your knees to maintain your spine's natural curve.

Stomach sleepers

This position is the most problematic because it strains your neck and spine. The unnatural positioning of your spine can cause neck and back pain.

Side sleepers

While this is often considered the healthiest position, it can lead to shoulder and hip pain if not done correctly. Use a firm pillow to keep your head aligned with your spine and a pillow between your knees to reduce strain on your hips and lower back.

2. Inadequate mattress and pillow support

Strike the right balance when choosing a mattress and pillow:

Mattress

A mattress that is too soft can cause your body to sink, leading to misalignment of the spine and subsequent pain. Conversely, a mattress that is too firm can create pressure points, especially in the hips and shoulders.

Pillow

Your pillow should support the natural curve of your neck. Using a pillow that is too high or too low can cause neck and shoulder pain.

3. Lack of a sleep routine

Irregular sleep schedule

Going to bed and waking up at different times each day can disrupt your body’s natural circadian rhythm, leading to poor sleep quality and increased pain sensitivity.

Screen time before bed

Exposure to blue light from screens can interfere with melatonin production, making falling and staying asleep harder. Poor sleep quality can exacerbate chronic pain conditions.

4. Insufficient sleep

Sleep disturbances that can influence chronic pain include:

Short sleep duration

Not getting enough sleep can lower your pain threshold, making existing pain feel worse. Aim for 7-9 hours of quality sleep per night.

Fragmented sleep

Waking up frequently during the night can prevent you from reaching the deep, restorative stages of sleep necessary for healing and pain management.

Unfortunately, chronic pain can interfere with your ability to sleep through the night. Talk with your Integrity Spine & Orthopedics provider if you struggle to fall or stay asleep.

Regular physical activity can improve sleep quality and reduce pain. However, avoid vigorous exercise close to bedtime, since this prevents your body from winding down for sleep.

Reading, gentle stretching, or meditation before bed can help with relaxation.

5. Poor sleep environment

Temperature

A room that is too hot or too cold can disrupt your sleep. Aim for a comfortable, cool environment to promote restful sleep.

Noise

Background noise can interrupt your sleep cycle. Use earplugs or a white noise machine to create a quieter sleep environment.

Lighting

Lighting plays a pivotal role in circadian rhythms and melatonin production. Ensure your room is dark enough to promote restful sleep, using blackout curtains or an eye mask if necessary to block irritating light sources.

For help with chronic pain, call or request an appointment online at Integrity Spine & Orthopedics today.