The connection between chronic pain and insomnia is clear: When
we hurt, it is harder to fall and stay asleep. But the connection may
run the other way as well; lack of sleep may cause physical pain.
There are two main ways in which insomnia can cause pain, one involving muscles and the other involving joints.
Muscle Pain
One of the reasons why we sleep is to give the body a chance to repair itself from the uses of the day. An array of restorative actions are performed by the body while we slumber, including tissue repair, synthesis of protein and the release of growth hormones.
When insomnia strikes, we are not giving our muscles enough time to rebuild. We work muscles when we exercise, lift, run, walk, sit, stand - all bodily movements involve muscle use. When we work them rigorously, they suffer small tears that heal over and result in larger muscles. In order for this repair to occur, we need to stop using the muscles for a time. Sleep, as said above, is the prime opportunity for tissue repair and growth. If you work out, play a sport or have a physically demanding job, inadequate rest will likely result in persistent muscle pain due to slowed healing.
Another way in which poor sleep can cause pain is by increasing inflammatory chemicals in the body. A properly functioning immune system creates inflammation to lock off potential threats within the body and to facilitate healing of injured areas. But a deregulation of the immune system can lead to excessive amounts of inflammation, which cause pain and, when chronic, tissue damage. One study sought to assess the connection between sleep and inflammation. Sleep quality and inflammatory markers were measured in 525 participants. The results showed that people who slept less than 6 hours a night or more than 9 hours a night, indicating poor quality, had higher levels of key inflammatory markers such as C-reactive protein. This means that people with insomnia may experience more muscle soreness since muscle tears will be prone to greater amounts of inflammation. More on the above study can be found at http://circ.ahajournals.org/cgi/content/meeting_abstract/122/21_MeetingAbstracts/A17806.
Joint Pain
People with arthritis are particularly susceptible to increased pain after a restless night. Osteoarthritis is the form of arthritis caused by wear and tear on joints. Whether through age or excessive use, the cartilage cushioning the bones of an osteoarthritic joint has worn down, causing painful friction. Human growth hormone is vital to the repair and maintenance of collagen, the main component of cartilage. As we saw above, growth hormone is released mostly when we sleep. Insomnia can speed up joint wear and cause increased pain.
The other type of arthritis, rheumatoid arthritis, is caused by an immune dysfunction resulting in increased inflammation in joints. The excessive inflammation causes pressure and pain at the joint and can cause cartilage to wear down. Since lack of sufficient sleep corresponds to increased inflammation in the body, rheumatic pain may be greater in those with insomnia.
Treat Pain and Insomnia
The above connections between pain and insomnia attest to the fact that these conditions should be seen as a complex that requires addressing rather than two health conditions to deal with separately. Whether you have persistent muscle soreness or arthritic joint pain, consider your sleep habits as a possible partner in crime.
If chronic pain is causing your insomnia, finding ways to lessen pain at night may help all around. While recourse to prescription medication is typical, it comes with a host of risks. Try topical pain creams and relaxing movement therapies such as yoga to help get your body and mind ready for bed.
If insomnia is not caused by chronic pain, consider what might be causing it. If your mind races at night, try guided imagery or other meditative techniques to calm and focus your thoughts. These practices take time to learn; don't be discouraged if they don't work the first time.
Various herbal supplements are available over-the-counter to address insomnia. For those with mild cases, herbs like chamomile, valerian and passionflower may be helpful. For those with more severe insomnia, melatonin may be more suitable.
The connection between pain and insomnia runs both ways. Thoroughly addressing causes of pain includes addressing other health problems that exacerbate it.
There are two main ways in which insomnia can cause pain, one involving muscles and the other involving joints.
Muscle Pain
One of the reasons why we sleep is to give the body a chance to repair itself from the uses of the day. An array of restorative actions are performed by the body while we slumber, including tissue repair, synthesis of protein and the release of growth hormones.
When insomnia strikes, we are not giving our muscles enough time to rebuild. We work muscles when we exercise, lift, run, walk, sit, stand - all bodily movements involve muscle use. When we work them rigorously, they suffer small tears that heal over and result in larger muscles. In order for this repair to occur, we need to stop using the muscles for a time. Sleep, as said above, is the prime opportunity for tissue repair and growth. If you work out, play a sport or have a physically demanding job, inadequate rest will likely result in persistent muscle pain due to slowed healing.
Another way in which poor sleep can cause pain is by increasing inflammatory chemicals in the body. A properly functioning immune system creates inflammation to lock off potential threats within the body and to facilitate healing of injured areas. But a deregulation of the immune system can lead to excessive amounts of inflammation, which cause pain and, when chronic, tissue damage. One study sought to assess the connection between sleep and inflammation. Sleep quality and inflammatory markers were measured in 525 participants. The results showed that people who slept less than 6 hours a night or more than 9 hours a night, indicating poor quality, had higher levels of key inflammatory markers such as C-reactive protein. This means that people with insomnia may experience more muscle soreness since muscle tears will be prone to greater amounts of inflammation. More on the above study can be found at http://circ.ahajournals.org/cgi/content/meeting_abstract/122/21_MeetingAbstracts/A17806.
Joint Pain
People with arthritis are particularly susceptible to increased pain after a restless night. Osteoarthritis is the form of arthritis caused by wear and tear on joints. Whether through age or excessive use, the cartilage cushioning the bones of an osteoarthritic joint has worn down, causing painful friction. Human growth hormone is vital to the repair and maintenance of collagen, the main component of cartilage. As we saw above, growth hormone is released mostly when we sleep. Insomnia can speed up joint wear and cause increased pain.
The other type of arthritis, rheumatoid arthritis, is caused by an immune dysfunction resulting in increased inflammation in joints. The excessive inflammation causes pressure and pain at the joint and can cause cartilage to wear down. Since lack of sufficient sleep corresponds to increased inflammation in the body, rheumatic pain may be greater in those with insomnia.
Treat Pain and Insomnia
The above connections between pain and insomnia attest to the fact that these conditions should be seen as a complex that requires addressing rather than two health conditions to deal with separately. Whether you have persistent muscle soreness or arthritic joint pain, consider your sleep habits as a possible partner in crime.
If chronic pain is causing your insomnia, finding ways to lessen pain at night may help all around. While recourse to prescription medication is typical, it comes with a host of risks. Try topical pain creams and relaxing movement therapies such as yoga to help get your body and mind ready for bed.
If insomnia is not caused by chronic pain, consider what might be causing it. If your mind races at night, try guided imagery or other meditative techniques to calm and focus your thoughts. These practices take time to learn; don't be discouraged if they don't work the first time.
Various herbal supplements are available over-the-counter to address insomnia. For those with mild cases, herbs like chamomile, valerian and passionflower may be helpful. For those with more severe insomnia, melatonin may be more suitable.
The connection between pain and insomnia runs both ways. Thoroughly addressing causes of pain includes addressing other health problems that exacerbate it.
Education in back pain is the cheapest form of self-preservation. Learn about what causes back pain and 4 things that cause sciatic nerve pain.
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