Sleep Better, Hurt Less: A Step-By-Step Guide For Better Sleep & Less Pain

What if improving your sleep could help reduce your chronic pain?

It may sound surprising, but improving sleep quality can go a long way in alleviating pain. Inadequate sleep is a major reason chronic pain persists.

It's not just about sleep—it's about chilling out, down-regulation, and relaxation. We’re all brilliant at going from 0 to 100 mph in life, but we could improve at slowing down.

I’m not saying you can “sleep away” all pain, but it can significantly improve pain management and overall health.

In this guide, we'll explore how better sleep can reduce chronic pain, and introduce effective daytime strategies, essential pre-sleep routines, and creating the ideal sleep environment.

Let’s dive in.

The Sleep-Pain Connection: A Vicious Cycle

Sleep and pain are locked in a vicious cycle. When you don't sleep well, your pain gets worse. And when you're in pain, it's harder to sleep. Talk about a lose-lose situation.

Sleep deprivation makes your brain more sensitive to pain signals and less effective at dulling pain. On the flip side, a good night’s sleep can reduce pain the next day.

Great Sleep Starts The Moment You Wake-Up

Your daytime habits set the stage for how well you'll sleep at night. And when you sleep better, you hurt less. It's a win-win.

Everything you do during the day impacts your sleep, from how much you move to when you have your last cup of coffee.

#1 - Consistent Sleep & Wake-Up Times

Going to bed and waking up at the same time every day, even on weekends, regulates your body’s internal clock. This makes it easier to fall asleep and wake up refreshed. Consistency helps your body adapt to a regular sleep-wake cycle, improving sleep quality and daytime alertness.

#2 - Hydrate with Water, Sea Salt, and Lemon

Start your morning with 20-32 ounces of water with a dash of pink sea salt and a squeeze of lemon. This rehydrates your body, kickstarts digestion, and boosts energy levels to get you ready for the day.

#3 - Move Your Body–A Lot

I start my mornings with a quick recharge: a few minutes of breathwork and some mobility. This keeps my body feeling great and boosts my energy and productivity. Even if you’re not a morning person, try to get some movement in–even a short walk.

#4 - Morning Sun Exposure

Aim for 5-10 minutes of morning sun exposure. A brisk walk, even on cloudy days, helps accumulate steps and exposes your body to sunlight, resetting your circadian rhythm. Sunlight also produces serotonin, which improves mood and assists in sleep later.

#5 - The 3-3-3 Productivity Rule

I've found that setting clear boundaries around my time helps me wind down and sleep better. The 3-3-3 method improves productivity, manages stress, and separates work from personal life, helping me relax and wind down.

• The First 3: I spend 3 hours on my most important project.

• The Second 3: 3 shorter tasks that don’t need much time.

• The Third 3: 3 “maintenance” activities–workouts, house chores, etc.

I make this list each night to turn off my work brain and wake up knowing what to focus on, ensuring high-quality sleep.

#6 - Accumulate Non-Exercise Fatigue

A major reason people struggle with sleep (and pain) is they just don’t move enough. More movement improves pain and sleep quality.

Aim for at least 10,000 steps a day to build fatigue for sleep, promote blood flow, relieve pain, and offset the negative effects of sitting all day.

The Pre-Sleep Makeover

What if your bedtime routine was sabotaging your sleep? It might be time for a pre-sleep makeover.

Your evening habits signal your body it's time to wind down. Get them right, and you'll fall asleep faster, sleep deeper, and wake up less during the night.

#7 - Establish A Digital Sunset

Digital devices and artificial lights stimulate your brain. Turn off all screens 1-2 hours before bed, including TVs, computers, and smartphones.

Screens release blue light that prevents our brain from preparing for sleep. Install programs like F.lux or Apple’s NightShift feature to eliminate blue light after sunset. Blue blockers can help as well.

#8 - Dim the Lights

Dimming the lights in your home after sunset helps to signal your body that it’s time to wind down. If possible, switch to using only red LED lighting or Himalayan salt lamps. Set these up in strategic spots like the kitchen, living room, bathroom, and bedroom.

#9 - Drop Your Core Body Temperature

Your body temp must drop a few degrees before initiating sleep. A hot shower before bed can reduce your core body temperature, aiding your body’s transition into sleep mode. The hot water draws blood to your skin’s surface, which helps your body cool down when you get out of the shower.

#10 - Wind Down & Down-regulate

Set a “reverse alarm” about 1 hour before your desired bedtime to give yourself time to prepare for sleep. Turn off all devices, dim the lights, and start down-regulating for bed.

I’m a fan of taking a warm shower, the 4-7-8 breathing technique and some light mobility exercises before bed to get my body relaxed and ready for sleep.

#11 - The 10-3-2-1 Sleep Formula

This simple system helps you get to bed on time, sleep better, and wake up well rested.

• 10 hours before bed: No more caffeine. Switch to decaf in the afternoon if you must.

• 3 hours before bed: No more food or alcohol, as it can impair your sleep.

• 2 hours before bed: No more work. Give your brain time to “switch off.”

• 1 hour before bed: No more screen time. Back to the digital sunset.

Optimize Your Sleep Environment

Is your bedroom a sleep sanctuary or a pain cave? Your sleep environment matters more than you might think.

Think of your bedroom as your sleep command center. Get it right, and you're setting yourself up for deeper, more restorative sleep.

Temperature is a big one. Your body needs to cool down to fall asleep. Aim for a room temperature between 65-68°F.

But it's not just about temperature–light and noise play a big role, too.

Here’s a few tips to upgrade your sleep environment:

• Keep your room cool (65-68°F).

• Use a white noise device if you live in a noisy area.

• Avoid bright lights.

• Keep tech out of the bedroom (TV, phone, computer). Bedrooms are for sleep and sex only.

• Invest in blackout curtains for your bedroom to block out external light.

• Use an eye mask and/or earplugs if you live in a lively environment.

If you need an alarm clock, opt for a cheap digital clock with dim, red numbers, and cover or block the number display. Even better, use a sunrise alarm clock, which simulates a sunrise to gently wake you rather than startling you awake.

TL;DR: The Sleep Upgrade Checklist

A good night’s sleep is about quality–not just quantity. Simple adjustments to your routine and environment can greatly improve your sleep quality.

Small changes make a big difference. You don't need to overhaul your entire routine or bedroom overnight. Start with one thing and build from there.

Your bedroom should be a sanctuary where sleep comes easily and pain melts away. Make it work for you, not against you.

Daytime Strategies:

• Consistent wake-up time

• Morning sun exposure

• Breathwork and mobility

• Accumulate non-exercise fatigue

• The 3-3-3 productivity rule

• Hydration with water, sea salt, and lemon

Pre-Sleep Strategies:

• Digital sunset

• Dim the lights

• Drop your core body temperature

• Downregulation with breathwork and mobility

• The 10-3-2-1 sleep formula

Sleep Environment:

• Cool, dark, and quiet room

Your body loves routine, especially when it comes to sleep. Better days lead to better nights, and better nights lead to less pain. It's all connected.

Keep moving,

Dr. Matt Longfellow PT, DPT, SCS, SFG II