The Sleep–Pain Cycle: How Poor Sleep Intensifies Chronic Pain

By Annapolis Asthma, Pulmonary & Sleep Specialists

. https://www.annapolispulmonary.com

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The Sleep–Pain Cycle: How Poor Sleep Intensifies Chronic Pain

Sleep and pain are closely linked — and when one is disrupted, the other often follows. For individuals living with chronic pain, especially older adults, poor sleep is more than a nuisance. It can intensify discomfort, interfere with healing, and make everyday activities more difficult.

Research has shown that inadequate or disrupted sleep can lower pain tolerance and increase sensitivity. This means that the same underlying condition — whether arthritis, neuropathy, or another chronic issue — may feel more painful after a night of poor rest. Over time, this can lead to a harmful cycle: pain disrupts sleep, and insufficient sleep worsens pain.

One reason for this cycle lies in the body’s inflammatory response. Sleep deprivation can increase levels of certain chemicals associated with inflammation, such as cytokines. These chemical messengers can amplify pain signals, making discomfort feel more severe. In addition, poor sleep affects how the brain processes pain, reducing its ability to modulate painful stimuli.

This connection can also affect mental health. When people are in pain and not sleeping well, they may experience increased anxiety, irritability, or depression — all of which can further interfere with both sleep and pain perception.

Breaking the cycle requires a multifaceted approach. Simple lifestyle changes can make a significant difference. Keeping a regular sleep schedule, even on weekends, helps regulate the body’s internal clock. Creating a relaxing bedtime routine — such as dimming lights, avoiding screens, or listening to calming music — can prepare the body and mind for rest.

For those with pain that interferes with falling or staying asleep, gentle movement during the day, such as walking or stretching, may help reduce discomfort at night. Mindfulness practices and relaxation techniques, including deep breathing or progressive muscle relaxation, have also been shown to improve both sleep quality and pain management.

It’s important not to ignore ongoing sleep disturbances. If pain is keeping someone up at night or sleep problems are making pain worse, a healthcare provider should be consulted. Addressing both issues together — rather than in isolation — can lead to more effective treatment and a better quality of life.

Understanding the relationship between sleep and pain is a powerful step toward better rest, less discomfort, and more active, fulfilling days.