Tips on how to get a good night’s sleep with a chronic illness

For those of us dealing with the extra challenges brought about by chronic illness, we find ourselves frequently grappling with sleep disruptions due to symptoms or medication side effects, pain and so much more. When you try to close your eyes, trying to ignore the pain in your body, only to be met with endless tossing and turning. The quest for quality sleep amidst ongoing health battles can be frustrating, upsetting and debilitating.

Sleep, often considered as an escape from everyday worries, becomes elusive when enduring chronic conditions. It's not just about the hours we manage to sleep, but the quality of sleep that counts. There's no underestimating the effects of good sleep on overall well-being and ability to cope with illness symptoms.

The challenge here is that chronic illness often comes with manifestations that interfere with healthy sleep patterns. Symptoms such as constant pain, breathlessness, frequent urination or even anxiety and depression associated with living under prolonged distress can cause significant trouble in falling asleep or maintaining sleep throughout the night. Thus, interrupted sleep or lack of deep restorative sleep over extended periods may exacerbate existing health issues – and often does, I know it certainly does for me, leading to a vicious cycle of symptom aggravation and further sleep disturbance.

This complex connection between chronic illness and sleep makes it all the more important for sufferers to prioritise good sleep hygiene as part of their chronic illness management. Ensuring that we are doing everything in our power to get a decent night’s sleep, can help to alleviate symptoms, aid recovery, and improve our already fragile quality of life.

Navigating Through Night-Time Turbulence

So how do we transition from listless nights to serene slumbers? As daunting as it might seem initially, some strategies can assist us suffers on this front.

As someone who suffers from chronic illnesses and chronic pain. below I’m sharing tips I’ve used to achieve healthier sleeping habits

• I’ve found that it's important to maintain consistency in your bedtime schedule - even during weekends! This way we train our body’s internal clock (your circadian rhythm) towards predictable sleep patterns.

• Create a bedtime wind-down routine, where have a cup of tea, take evening medications and then either do some writing (for my blog) or reading.

• Another tip is managing light exposure - encouraging brightness during the daytime while keeping evenings dim-lit (soft lighting) helps signal your brain about impending bedtime.

• In addition, wearing an eye mask to block out artificial light can prevent you from falling asleep.

• Listen to a relaxation app, one that plays a combination of soft music and gentle voice stories, plays sounds of ocean waves, thunder, rain, etc.

• Avoid afternoon naps. Sometimes, if I’m feeling very fatigued. I’ll have a catnap — just long enough to feel rested, but not so long that I’m unable to fall asleep at bedtime.

Handle middle-of-the-night wake-ups

It is likely caused by an overactive mind, although sleep apnoea or pain could be contributing factors.

• Avoid checking the time frequently. Looking at the clock can increase your alertness, making it harder for you to fall asleep.

• Engage in calming activities for about 30 minutes. You can try colouring books, reading, or listening to audiobooks. Short breathing exercises or meditation can also help promote relaxation.

The Journey to Zzz's

The journey towards better rest isn't a quick route. It requires patience and persistent efforts. You might not see immediate results, but over time, these adjustments could significantly improve your sleep quality amidst battling chronic illness.

Finally, a good night’s sleep is not just a luxury, but a necessity for maintaining overall health - more so when dealing with chronic conditions. With small yet significant steps towards bedtime rituals, reclaiming control over our sleep quality might not be as distant a dream as it appears!

Do you have any sleep time tips you can share?

About me

I am a married mother of four children, in my mid 40's. I run a small business and enjoy writing, which is why I blog. My blog focuses on my experiences of living with chronic illnesses and disabilities such as ME/CFS, spinal stenosis, chronic pain, and fibromyalgia.