A good night’s sleep is mandatory for a good quality of life. If you live with a chronic illness, getting good quality sleep is easier said than done. The pain and fatigue that is commonly associated with chronic illness can play havoc with your sleeping pattern. So here are a few tips on how to sleep better with a chronic illness.

Establish a Regular Sleeping Routine

The first step to improving your sleep with a chronic illness is by going to sleep and waking up at the same time each day. Although it can be frustrating to set a regular sleeping routine (especially on a day off). It is incredibly important for keeping your internal clock in check. If your routine is all over the place, this will have a negative impact on your quality of sleep. Which can exacerbate pain caused by your chronic illness.

Try to Incorporate Regular Exercise

While no one is saying you need to be an Olympic athlete, incorporating some form of exercise into your routine can help improve your sleep. Living with a chronic illness and experiencing pain and fatigue may make you put regular exercise to the back of your mind. However, when it comes to getting a good night’s sleep, light exercise can reduce stress and loosen painful and stiff limbs. Making exercise a priority and knowing your body’s limits and capabilities should have a positive effect on your sleep quality.

Change Your Mattress

If you have had your mattress for many years, over time it can lose its shape. It can create lumps and dips that dig into you as you sleep. When going to sleep, you need to be as comfortable as possible. Therefore changing your mattress should be your first step. There are lots of mattresses that are both eco-friendly and designed for those living with a chronic illness. They are designed to help to support your muscles, bones, and joints. There is a list of the best mattresses in a box that can be delivered to your day, which you may want to check out.

Sleep in a Dark Room

If you’re the type of person who lies in bed scrolling on their smartphone, this can have an effect on how much sleep you get per night. For those who live with chronic pain, you may be drawn to using your phone in bed to take your mind off things. However, electronic devices are notoriously known for producing lighting effects that fool our brains into thinking it’s still daylight. It’s advised to sleep in a dark room and put any distractions out of sight, and out of mind. Your body is programmed to sleep when it is dark, so reducing light exposure in your bedroom is key.

Change Your Diet

The foods and drinks you consume can be another contributing factor to your difficulty falling and staying asleep. Eating a diet that is low in sugars and fat, and rich in fruits, vegetables, and protein can make all the difference. To improve sleep quality, try and aim for foods such as poultry, eggs, meat, and fish that are rich in B vitamins. Following a healthy diet may also reduce your risk of developing some cancers, as well as keeping your weight in check.

Practice Relaxation Techniques

Whether you have diabetes, arthritis, or some other chronic illness, the pain and discomfort you endure can raise stress levels. Which in turn makes it next to impossible to drift off at night. If you start to worry about nodding off, this will only make the problem worse. So practicing relaxation techniques before getting into bed can help improve your quality of sleep. Deep breathing exercises are a natural painkiller and can improve blood flow, increase energy levels, reduce inflammation, and improve posture. Being relaxed and calm before going to sleep will help when it comes to getting a good night’s sleep.

Living with pain from a chronic illness can have a major impact on your quality of life. Whether it’s headaches, arthritis, or a bad back, chronic pain can rob you of a restful night’s sleep. Causing you to feel more fatigued and sensitive to pain. If you’re having difficulty getting and staying asleep, all the tips above can help you begin to break this vicious cycle.