Aches and pains? A better night’s sleep could help

Be honest: how many hours of sleep do you get at night on average? Less than seven? A lot less than seven? If that’s the case, then you are part of the one-third of American adults who don’t get enough shut-eye.

We all know that lack of sleep has been associated with injuries, chronic diseases and irritability, but now a comprehensive study in the journal Sleep suggests it might also weaken tolerance for pain.

“Our results suggest the importance of adequate sleep in various chronic pain conditions or in preparation for elective surgical procedures,” said Timothy Roehrs, Ph.D., the study’s principal investigator and lead author. “We were surprised by the magnitude of the reduction in pain sensitivity when compared to the reduction produced by taking codeine.”

One more reason to make sure you’re getting enough sleep! Here are some simple ways to fall asleep faster and wake up refreshed:

• Go to bed at around the same time each night and wake up at about the same time each morning. Establishing a sleep routine can help train the body to be more efficient. Try not to stray too far from your schedule on the weekends.
• Moderate physical activity may help promote sleep, but avoid vigorous exercise in the few hours before going to bed, as this might keep you up past your desired bedtime. Exercise earlier in the day can help you fall asleep and stay asleep.
• Avoid large meals and sugary drinks before bedtime.
• Avoid caffeine and alcohol close to bedtime.
• Avoid nicotine, both before bed and, for that matter, at all times.
• Your bedroom should be a quiet, dark and relaxing environment that is neither too hot nor too cold. Studies show that most people sleep best when the temperature is between 60 and 67 degrees Fahrenheit.
• If you enjoy drinking tea, a hot cup of herbal tea (chamomile is a great choice) can help promote quality sleep and help you fall asleep faster.
• Remove all TVs, computers and other devices from the bedroom.
• Turn off your cell phone a few hours before going to sleep, as blue light can impact your body’s ability to create melatonin. Scrolling through your Facebook feed or catching up on the national news headlines at bedtime can actually make it more difficult to fall asleep and stay asleep.
• Consider reading a physical book instead of reading an e-book, playing games on your tablet or reading news and other information on your phone at bedtime.
• A warm bath can also help promote quality sleep. And it doesn’t have to be a long one. Studies show that even a short bath of about 10 minutes or so can help you fall asleep easier.