Module 10 - Sleep - Te moe

People living with pain often have poor sleep. This module explores how sleep works normally and what you can do to improve your sleep. Here is a brief outline of this module Introduction to the sleep module

In this module:                                                                                       

• Why do our brains and bodies need sleep?
• The relationship between pain and poor sleep
• What helps you sleep and how to get the best out of these drivers for sleep 

This video explores the factors impacting sleep and chronic pain some more More about sleep

To survive, our bodies need energy (food), fluid (drinks) and time to recover and process (sleep). To ensure we sleep at least once in every 24 hour period, we have several mechanisms that drive us to sleep. Please read the documents on these as they provide many suggestions on getting more out of these natural drivers.   

1. The natural rhythms of day and night, darkness and light, affect your body over the 24 hour cycle.  Here is a brief outline on how they impact on your body: Drivers of Sleep – Cycles and Rhythms HE3253
2. Being awake creates sleep pressure, that builds up the longer you are awake.  Your up-time and sleeps in the day directly affect this: Drivers of Sleep – Sleep Pressure HE3254
3. A familiar, safe bedtime routine can help your body switch into sleep mode, but not all routines are helpful. Drivers of Sleep – Relaxing Routines HE3255

Try this relaxation exercise before or once you go to bed to help you getting to sleep

Here are a wide range of resources on things you can try and do to help wind down and get to sleep. Sleep and Breathing apps HE3257 

If you feel tired nearly all the time, you may want to read about: Why do I feel so fatigued HE3256

Here is another relaxation for you to try at bedtime – The Blanket

If your busy mind gets in the way of you falling asleep either straight away or once you’ve woken up in the night, here is a free online CBT course for you Managing Insomnia course | Just a Thought

Here is a summary of some of the strategies suggested in this module Tips for better sleep