I can’t overstate how important sleep is to daily functioning. For everyone, and definitely for those of us with a chronic illness. I know I’ve written about sleep before, and honestly, that is because it is that important. I wish I was one of those people who could function after 4-5 hours of good sleep. How amazing would it be to go to bed at midnight and wake up at 5. All the things you could do with the day. Alas, that is not the case for me or probably most of you, so I suppose it is not worth dwelling upon.
I will admit that I have not been sleeping well lately. And by lately I mean since my hip arthroscopy four weeks ago. Poor sleep is something I’ve experienced before. Waking up in the middle of the night because of pain, or not being able to get comfortable during the night because of pain. Anyone else with chronic pain experience this? I’m betting I’m not alone. The past four weeks have been slightly different. Yes, initially there was some pain from the surgery, and my hip was swollen, so it was difficult to shift around at night. I like to switch sides during the night, and occasionally sleep on my back or stomach as well. Immediately following surgery I could only sleep on my back. Then about two weeks later I could also sleep on my right side. The past few nights I can get onto my left (side that had the surgery) but only for short periods before I get uncomfortable. Technically my sleep has been improving the past few nights, but not to where I’d like it to be.
Why is sleep important? Well, for one it can actually help with chronic pain. The better the sleep you get, the less pain you can experience during the day. It also helps with fatigue. That’s not to say your illness won’t make you tired during the day, but at least you won’t be starting off the day exhausted. And of course it is important for your mental health. You’ll be more alert, feel more positive, and likely have at least a bit of extra energy to do some of the things you enjoy during the day (self-care!).
So how can we improve our sleep, especially in situations where we are limited in how we can sleep (i..e, position)? I think the best way to go about it is just to make sure our sleep hygiene is as good as possible and that we are taking care of all of our medical needs. Sleep hygiene means we don’t drink anything 2 hours before bedtime (except for sips of water), drink caffeinated beverages after 2pm, exercise at night, do anything in our beds except sleep or have sex, and try practices such as meditation or having a hot bath in order to relax at night. As far as medical care goes, have we taken all of our medications as prescribed and at appropriate times? Have we taken any alternative medications (like marijuana or CBD oil for example) that can help with sleep? Can we sleep in if we need to? I know the last one is hard, especially if we have other responsibilities. Initially post-op I gave myself permission to sleep in (basically up until two days ago when I started setting an alarm again). Give yourself permission to do what is best for you and your health needs, because you can’t take care of your other responsibilities if you don’t!
I would also add that consulting with your healthcare team might be useful as they might be able to suggest other strategies, techniques, supplements, etc to help you. Personally I would be wary of sleeping medication as it can be addictive but ultimately that choice is your own. I hope your sleep improves if you’ve been struggling. Feel free to share your own strategies, by commenting! Keep making the most of it everyone!