Why is My Nerve Pain Worse at Night? (And How Can I Sleep Better at Night?)
If you suffer from nerve pain caused by diabetic neuropathy, physical trauma, sciatica, lupus, arthritis, or other causes, your pain may be worse at night. While this isn't the case for everyone, it's quite common for people with nerve pain to report increased pain later in the night or every time they go to bed.
Pain can make it harder for you to get a good night's sleep, which in turn can make your pain and your overall health and well-being even worse. It is a doom-loop.
First, let's look at why your nerve pain might be worse at night, and then look at some ways you can get better rest.Why Nerve Pain Is Worse at Night
Just as chronic pain can have many causes, so can increased night pain. Not all causes are fully understood,
but here are some possible reasons why you might experience more pain at night.
Posture
When you lie down, your body weight can put pressure on your nerves, which doesn't happen when you're upright. This is especially common with sciatica and other chronic pain caused by pinched or compressed nerves.
Temperature
Cooler temperatures help many people sleep better. However, cold can also worsen arthritis pain. Neuropathy can make you more sensitive to cold and more likely to experience it as pain.Attention and Distraction
Maybe you're just more aware of your pain at night when there are fewer things to distract you. That doesn't mean the pain isn't real, it's just that you might notice it more at night than when you have other things on your mind.Hormone Levels
As your body prepares for sleep, your hormone levels, metabolism, and many other biochemical processes adjust. Some of these changes can increase your pain. Cortisol, for example, has an anti-inflammatory effect. However, your cortisol levels drop during the first half of your sleep cycle to allow you to rest, which could make rheumatoid arthritis pain worse.
Timing and Dosage of Medications
Medications that control pain well during the day may wear off too soon at night.Or your nocturnal biochemistry and symptoms may require a different dose or medication.
How to Sleep Better with Chronic Pain
You and your pain management specialist may need to take an experimental approach to better sleep. What works well for one type of chronic pain may not work well for another, and your body will respond in its own unique way. Here are some strategies that can help you reduce your night pain and sleep better.
Try Sleeping in Different Positions
If your chronic pain is being caused by pinched or compressed nerves, adjusting your sleeping position may relieve some of the pressure. For example, people with sciatica who prefer to sleep on their side often find it helpful to sleep with the affected leg up. People with hip or knee pain may find relief by sleeping with a pillow between their legs.
Adjust the temperature
Experiment with different room temperatures while you sleep. It may take some time to find the temperature that's best for you: cold enough to help you sleep, not cold enough to aggravate your pain.Consider keeping a journal of your room temperature, sleep quality, and pain each night, then observe what patterns you notice over time.
Get Adequate Exercise During the Day
Exercise during the day can help reduce some types of chronic pain and can also help you recover better. Talk to your pain therapist about what types of exercises are appropriate and safe for you.
Practice Good Sleep Habits
While the stimuli of the day can distract you from your pain, they do not help you sleep. Develop a sleep routine that prepares your body for rest.This may include turning off the television and other screens 1 to 2 hours before bed, reading a book, or taking a warm bath. Anything to help you unwind and relax before you go to sleep.
Prepare Your Mind for Rest
The stress of chronic pain can make it even more difficult to rest. Try meditation or deep breathing exercises to relieve your stress and reduce your perception of pain. They also give you something else to focus on instead of your pain.Talk to Your Doctor About Your Medications
If the medications you take to control your pain are wearing off or aren't working as well at night, let your doctor know and discuss your options. For example, if you have rheumatoid arthritis, your doctor may recommend modified-release corticosteroids to prevent nighttime swelling.