For many people, pain can feel worse at night, making it difficult to get a restful night of sleep. There are several reasons why pain levels may increase during the night:.

1. Lack of distractions

During the day, people are often busy with work, socializing, and other activities which can serve as distractions from pain. However, at night, when it is quiet and dark, there are fewer distractions, leaving the pain as the main focus.

2. Inactivity

During the day, people are often moving around and engaging in physical activity, which can help distract from pain and also release endorphins, the body’s natural painkillers.

However, at night, when people are typically lying still in bed, the lack of movement can cause pain levels to increase.

3. Lower pain threshold

According to research, the body’s pain threshold tends to be lower at night compared to during the day. This means that the same level of pain may feel more intense at night, making it harder to manage.

4. Sleep position

The position that people sleep in can also have an impact on pain levels. For example, sleeping on the side with an improper pillow or mattress can cause neck or back pain, which can then lead to pain throughout the night.

5. Medical conditions

Certain medical conditions, such as arthritis, fibromyalgia, and neuropathy, can cause pain that is worse at night. As these conditions often affect the joints and muscles, lying still in bed can exacerbate the pain.

Tips for a restful sleep

1. Establish a bedtime routine

Having a consistent bedtime routine can help signal to the body that it is time to wind down and create a sense of relaxation.

This can include activities such as taking a warm bath, reading a book, or practicing relaxation techniques such as deep breathing or meditation.

2. Create a comfortable sleep environment

The sleep environment can greatly impact the quality of sleep. It is important to have a comfortable mattress and pillow that support proper alignment of the spine.

Additionally, keeping the room at a cool, comfortable temperature and using blackout curtains to block out light can improve sleep quality.

3. Engage in physical activity

Regular physical activity can help improve sleep quality and reduce pain levels. However, it is important to avoid exercising close to bedtime, as this can increase energy levels and make it harder to fall asleep.

4. Practice relaxation techniques

Relaxation techniques such as deep breathing, meditation, and progressive muscle relaxation can help reduce stress levels and promote relaxation, making it easier to fall asleep.

These techniques can also help reduce pain levels by releasing tension in the body.

5. Consider pain management strategies

If pain is interfering with sleep, it may be useful to explore pain management strategies such as over-the-counter or prescription pain medications, physical therapy, massage, or acupuncture.

It is important to speak with a healthcare provider before starting any new pain management strategies.