Better Sleep, Better Pain
Good quality sleep is an important part of coping with cancer, and an important part of coping with cancer pain.
Did you know that even one night of poor sleep can make your pain feel more intense the next day? And sleeping poorly on a regular basis not only makes pain worse, but it also makes it harder to cope with it. This whole sleep-pain connection also works in the opposite direction, making the problem a vicious cycle. Having pain can make it hard to fall asleep, it can wake you up at night, and it can prevent you from getting the good quality sleep you need to feel refreshed and cope with the day ahead.
Pain
More sleep problems
Sleep problems
Worsened pain
The good news is that changing some basic sleep habits can go a long way to improving your sleep quality and improving your pain. It can take time to make these changes and to notice a difference, and researchers have shown that they work.
Sleep techniques
Better pain
Sleep problems
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Always follow the instructions on your prescription bottle.Never take a higher dose of your opioids, or take them more often than prescribed. Instructions on medicine bottles can be confusing. Short-acting opioids are often prescribed with a range of doses you can take. For example: “Take 1-2 tablets every 3 hours as needed for pain.” This means it’s OK to take up to 2 tablets within a 3-hour time window. You can also choose to take less than this, or not take it at all (if your pain is controlled). Take them with a sip of water, with or without food.
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Take them when you have pain and need quick relief.These take about 30 minutes to start working and 1 ½ hour to get the most relief, so take them early on when you feel your pain creeping up.
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If you don’t have pain, don’t take them.If your pain is manageable and you don’t expect it to get worse, you shouldn’t take this medicine. It should be used “as needed” when you have pain.
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Take them before your pain gets severe.Try to “stay ahead” of your pain by taking your short-acting opioid early on when you notice your pain getting worse. If you wait until your pain is severe, it often takes more medication and a longer time to get your pain under control. Pay attention to your body as you learn about your pain and how you react to opioids. Most people start recognizing their body’s signals about when they need to take their short-acting opioid for breakthrough pain.
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Choose the dose that matches your pain level.Most short-acting opioid prescriptions have a range of doses you can choose to take within a given time-period. A common example is take 1-2 tablets every 3 hours as needed. If your pain is severe, start with the higher dose (for example: 2 tablets). If your pain is less severe, you can start with the lower dose (for example: 1 tablet). If your pain isn’t significantly better after 30 minutes to an hour, you can take the rest of the dose.
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Take them about 30 minutes before painful activities.Some people know they will have pain with certain activities, like walking or taking a long car ride. Think of activities that usually worsen your pain. To help you be more active, you may want to take your short-acting opioid 30 minutes beforehand.
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If your short-acting opioid is not working well, talk to your care team.Every person is different and it can take some time to find the right medicines and right doses for you. Your care team might decide to increase the dose of your opioid or change to a different medication. The important thing is to let them know how you are doing.
What can I do to sleep better?
Sleep is a very important part of managing pain and living a better life. Try a few of these tips (1-2 at a time) for a week or two and see if you notice a difference in how you’re sleeping Remember, it takes time! If you need more help with your sleep, consider talking to your doctor about your troubles.
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Keep a regular bedtime schedule and routine
Avoid things that keep you awake or disrupt your sleep cycle
Exercise during the daytime, if possible
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© Desiree R. Azizoddin, Board of Regents of University of Oklahoma, 2022.