The #1 Health Habit To Relieve Chronic Pain

Chronic pain affects 34% of the UK population, according to a 2017 national survey. Almost 40% of people aged 45 to 54 years reported being in pain, with more women affected than men.

With these alarming statistics, finding solutions to chronic pain becomes a priority.

The answer lies in the relationship between chronic musculoskeletal pain and 1 non-negotiable health habit.....
SLEEP!!!!!

Good quality sleep for 7 to 9 hours = Less inflammation + Reduced pain

Markers you can measure using a fitness tracker or smart watch to gauge how well you sleep include:

• Time to get to sleep (sleep latency)
• Duration of sleep (not just how long you were in bed!)
• Hours spent in the 2 restorative phases of sleep (Deep Slow Wave and REM sleep)

However, the pressures of our modern lifestyles are leading to more problems with sleep, increasing the risk of health issues, chronic pain and lower quality of life.

The Relationship Between Chronic Pain and Sleep

A recent study published in Rheumatology aimed to shed light on the close relationship between sleep and pain, and how they influence each other (link to the paper at the end of this blog).

The researchers analysed 17 studies involving 153, 685 participants aged 34 to 71 years.

Chronic musculoskeletal pain included neck, shoulders, wrists / hands, elbows, arms, back, knees, legs and feet / ankles, lasting longer than 3 months.

Sleep-related issues were defined as insomnia, sleep apnoea, snoring, poor quality sleep, trouble falling or staying asleep, disrupted sleep schedules, and daytime dysfunction. 

I expect you've guessed that poor sleep and chronic pain are linked, but I bet these results will surprise you!

• The odds of developing chronic pain rises by 79% if you have sleep-related issues
• If you have chronic musculoskeletal pain, you're twice as likely to get a sleep problem

The figures are pretty damning, and the evidence supports a bidirectional relationship.

In other words, if you have persistent pain you're more likely to sleep badly, and if you don't sleep well, you're at much higher risk of getting a chronic pain condition.

It's pretty logical, isn't it?!

Sleep is a non-negotiable health habit, with adults needing 7 to 9 hours of decent sleep to be fully functional. 

I don't believe there's a single shred of evidence that says sleep is not essential!

What Does Good Quality Sleep Look Like?

• Sleep for 7 to 9 hours
• Aim for 25% deep sleep and 25% REM sleep (around 4 hours of restorative sleep in total)
• Consistent bed and wake up times 

Most fitness trackers and smart watches will track sleep metrics.

How To Improve Your Sleep and Relieve Chronic Pain

Most people think about improving their night time habits, but did you know that sleep quality starts with your morning routine and how you wake up.

Read on for simple morning and evening strategies for better sleep....

1) Morning Habits For Good Quality Sleep

How you wake up and your morning routine sets up your circadian rhythm (internal body clock) for the rest of the day.

Here are some simple morning strategies to get your day started well and prepare your body for a restful night;

• Get 5000 to 10, 000 Lux as soon as you wake up. This triggers the release of cortisol which helps you feel alert and naturally kickstarts all your bodily processes into action.  This means exposing yourself to sunlight or a light box. The average light bulb emits between 200 to 500 lux.
• Move for approximately 20 minutes before eating your breakfast. Movement stimulates the gut so it's ready to receive and digest food. Take a walk outdoors, or do gentle movement like a Yoga flow.
• Drink water, but avoid caffeine first thing, especially on an empty stomach. Caffeine stops adenosine binding to it's receptors in the brain. Adenosine makes you feel drowsy, so this is why caffeine wakes you up. But once the caffeine has been metabolised, adenosine is free to bind again, leading to that familiar mid-morning crash. Stopping adenosine from binding can also disrupt your natural sleep patterns, leading to poor sleep at night.
• Aim for consistent wake up times. Consistent habits help the brain to accurately time the release of hormones and neurotransmitters, so your body is ready to wake up, digest food and prepare for sleep.

2) Evening Habits for Good Quality Sleep

Your evening routine determines if your body is ready to rest and sleep.

Try these strategies to increase your restorative sleep which detoxes your body, reduces inflammation and repairs DNA:

• Make sure your bedroom is dark and cool (15 - 19 degrees Celsius as a guide)
• Avoid eating a large or heavy meal before bed
• Stop drinking caffeine and alcohol 5 to 7 hours before your bedtime (this is the average time it takes for these to be cleared from the body)
• Turn off screens and electronic devices at least 30 mins to 1 hour before going to bed (exposure to blue light stops you from sleeping well)
• Practice relaxing activities - take a warm bath, meditate, deep breaths, stretch

From my personal experience, I can honestly say that changing your habits to improve sleep isn't easy and takes commitment.

I can also confirm that sleeping well consistently WILL improve every health marker, including pain. It really is worth the effort when you're healthy and your body feels great.

WAYS TO WORK WITH ME

1) Unlock Your Body breakthrough session

This is a powerful 1:1 session designed to help you find the root drivers behind a persistent pain or injury. You'll leave with a deeper understanding of what's triggering pain in your body, and a clear action plan to get lasting relief. 

I also have very limited availability for 3 and 6 month 1:1 coaching programmes.

Apply HERE  and I'll be in touch to arrange an initial complementary consultation. to see which option will be a good fit for you.

2) The Befriend Your Body Method for Pain Management & Relaxation community class

Next date: Sunday 18th August, 1.30pm to 3pm (last 2x spaces left). Book HERE

A small group, tranquil mindful movement class for pain management and relaxation, with a deeply soothing sound bath meditation.

During the class, you'll learn how to use small movements to successfully rebalance your body, release muscle tension and reduce pain. 

Then immerse yourself in the calming sounds and healing vibrations of the crystal singing bowls, ocean drum and rain stick. You'll leave feeling fully rested, deeply relaxed and rejuvenated. 

This class is for you whether you're looking for a natural way to manage pain with a mindful movement practice, or simply to quietly rest in a peaceful sanctuary.

Click HERE for all the details, including how to book. Numbers are limited to a small group to nurture a friendly, inclusive and supportive community for all members.

Other ways you can find help with managing pain or an injury are:

• Book into a Stretch or Pilates class with me - these are a good introduction to the movement explorations of The Befriend Your Body (BYB) Method  for pain management and relaxation.
• Get your copy of my free E-guide "How to Get Relief From Back Pain and Muscle Tension in just 10 mins a Day". This introduces the 3x universal stress responses that can keep you stuck in pain, and explains the 4x pillars of The BYB Method. There's also 2x 10 mins video tutorials showing you how to release muscle tension from the front and back of your body in the comfort of your without expensive equipment. Download for instant access HERE
• Subscribe HERE to receive "The Movement Chronicle", a weekly e-newsletter delivering mobility and pain reduction tips directly into your inbox every Monday morning,

You can connect with me through any of these channels:

• Email at norma@unicornhealthandfitness.com
• Follow me on Facebook and DM me on Messenger https://www.facebook.com/norma.pearsonfitness
• WhatsApp message to 07801 867361.

Study Links

1. Mayara Santos, Flávia L Gabani, Selma M de Andrade, Bruno Bizzozero-Peroni, Vicente Martínez-Vizcaíno, Alberto D González, Arthur Eumann Mesas, The bidirectional association between chronic musculoskeletal pain and sleep-related problems: a systematic review and meta-analysis, Rheumatology, Volume 62, Issue 9, September 2023, Pages 2951–2962, https://doi.org/10.1093/rheumatology/kead190
2. Chronic pain in adults 2017 Health Survey for England https://assets.publishing.service.gov.uk/media/5fc8c6b78fa8f547585ed7f3/Chronic_Pain_Report.pdf