How To Get More Sleep: To Improve Weight & Pain Issues

My bed is a magical place where I suddenly remember everything I was supposed to do!

I am not sure who wrote this, but they know me. They know that anxiety and overwhelm are the creatures that plague me in the dark.

If you are not regularly getting 7-9 hours of sleep and struggle with weight and pain issues, this is one area that you can work to improve on making weight and pain easier to manage.

We can catch up on some sleep and bank a few hours before our busier weeks. Sleep catch-up and banking are not great habits, but if pain disrupts sleep often, then sometimes this is the only way. Let’s look at a few suggestions to help ensure a great night’s rest.

Try waking up at the same time each day or close to it. Take your vitamins early in the morning and stay active, especially if you get sleepy. Get 20 minutes of natural sunlight each day. If you live in an area where cloudy days are the norm, you can use a natural light bulb. If you must nap, try to rest for no longer than 30 minutes and no later than 3 pm.

Setting up your space for a restful night’s sleep is also helpful. Cool your room to between 62-72 degrees, and use a fan or sound machine to prevent the neighbor’s dog from waking you up, or even if a partner has to get up this. I find this particularly helpful if you are a light sleeper. Blackout curtains are essential for a dark sleeping environment. You may find an eye mask may be beneficial if you are light-sensitive. Try keeping your room free from clutter, and wash your linens regularly. You can consider updating your mattress or pillows if they are aging.

Having a regular bedtime routine is also essential. My phone has an alarm to remind me when it is time to wind down. Try to go to bed at a similar time and limit the bed for sleep and sex. Keep a journal beside your bed if you need to do a brain dump if your mind tends to race as you try to sleep. Avoid electronics 1-2 hours before bed, and take a relaxing bath with jasmine or lavender aromatherapy.

Another thing to consider is a visit with your doctor if you think you might have a sleep disorder; there are many options to help if that’s the case. My following suggestions are a bit controversial, but I would still consider them given how important your health and wellness are. Consider sleeping in separate beds or rooms; if your partner snores or is restless. I would also suggest considering a pet-free, kid-free bed. I know that sounds challenging, but it can be done.

It is well shown in the literature that pain scores are higher, and pain is more challenging to manage if you are not getting adequate restorative sleep. If pain is the reason you find sleep difficult, speak to your interventional pain specialist or primary care provider about your concerns. Weight loss is more challenging with less restorative sleep because it raises cortisol levels; whenever the body is under stress, we do not lose weight well.

If you want to learn about the 10 things I find the most beneficial for weight loss and pain management, you can access my free resources —10 Tactics to Improve Your Weight & Pain Now. You can also access that free resource if you want to learn about 12 Ways to Reduce Pain Without Medications.

I would love to hear what tips have worked for you to improve your sleep.