Motivation

Sleep is a necessary part of daily life and is important in the healing process. However, it can be difficult for individuals experiencing chronic pain to get good quality sleep as well as enough sleep each night (Lorig et al., 2020). When individuals do not get adequate sleep, it can affect every area of daily life and decrease their motivation. In the sections below, there are some ways to increase sleep quality and duration recommended by Lorig et al. (2020) and Solet (2019).

 

According to Solet (2019), good quality sleep can lead to many benefits including: 

• Increased Attention
• Increased Concentration
• Improved Memory
• Increased Reaction time
• Improved Mood
• Increased Motivation
• Better Task Completion
• Better Weight Management
• Decreased Accidents
• Decreased Falls
• Lower Pain Rates

 

Solodar (2025) stated that incorporating a sleep hygiene routine into daily life can help promote good sleep quality and quantity leading to increased daily function in all aspects of life. Sleep hygiene includes practices, strategies, and techniques used to increase the quality of one's sleep by incorporating them into their daily routine (Solodar, 2025).

 

Some of the main components of a sleep hygiene routine, according to Solodar (2025), include:

• Create daily habits that promote good sleep
• Maintain a consistent sleep schedule
• Modify your sleep environment for comfort
• Engage in a relaxing bedtime routine
• Find what works best for you

Habits and Routines

Create a Sleep Hygiene Routine: Start a bedtime routine that you can consistently complete to wind down and prepare your body and mind for sleep. This can consist of things like brushing your teeth, washing your face, reading, meditating, taking a warm bath, and more.

Timing: Go to bed and wake up at the same time each day. This can help reset and maintain a healthy sleep-wake cycle.

Personalization: Try different strategies, routines, and activities in order to find what works best for you to improve your sleep.

Bed Partner: Align sleep schedule, night time routine, and sleeping conditions with your bed partner as much as possible to benefit both of your sleep schedules if applicable.

Priorities: Prioritize your sleep so you can prioritize your meaningful activities the next day.

Activities and Abilities

Bedroom is for Sleep: Use the bedroom for sleep and ensure other activities like eating, exercising, and working are completed elsewhere.

Planning: Write down a to-do list for the following day and anything that pops into your mind before going to bed to ensure you remember it in the morning and won't continue to worry about it that night.

Exercise: Get daily exercise earlier in the day to increase quality of sleep. Stretching throughout the day can also be helpful.

Food Intake: Eat small meals throughout the day and ensure they aren't right before bed to allow for proper digestion before sleep.

Caffeine Intake: Limit caffeine consumption throughout the day and ensure it is not close to bedtime.

Clothing: Wear comfortable, loose clothing that does not restrict your body during sleep.

Screen Time: Limit screen time during the evening and before bed to increase your ability to fall asleep. Wear blue light glasses when using screens near bedtime.

Mindfulness Strategies: Try various mindfulness techniques to relax including things like journaling, yoga, and meditation. See "Mindfulness" page for details and examples.

Sleep Diary: Use a sleep diary if sleep is a challenging area for you. Keep track of naps, when you go to bed, how long it takes to fall asleep, when you wake up for the day, how many times you wake up during the night, how you feel in the morning, and any other important considerations or special circumstances.

Environment

Light: Turn off the lights, shut the blinds, and close the door before going to bed to limit light exposure and distractions during the night. Use a small, dim, night light if needed.

Sound: Turn off the television, radio, or phone when going to bed. Use a fan or quiet sound machine if some noise is beneficial.

Temperature: Find the right temperature for you to sleep in whether that is warm or cold.

Mattress: Ensure your mattress is comfortable, supportive, and in good condition. Replace and adjust as needed.

Pillow: Find a pillow that is supportive for your neck and comfortable without being too high or too low.

 

The ideal sleep environment according to Solet (2019) is:

• Clean
• Cool
• Comfortable
• Quiet
• Dark
• Safe

References