Living with chronic pain is a daily battle—but when it interferes with sleep, it becomes a nightly war. Millions of people suffering from conditions like fibromyalgia, arthritis, nerve damage, or back pain also experience chronic pain-related insomnia. It’s a vicious cycle: pain keeps you awake, and lack of sleep intensifies your pain sensitivity.
Jordan Sudberg, a leading pain management specialist, has spent decades helping patients break this cycle. With a focus on integrative and functional pain therapy, Dr. Sudberg understands that healing pain-related insomnia requires addressing both the body and the mind.
In this blog, we explore why chronic pain causes insomnia, and more importantly, how to fight it using expert strategies that Jordan Sudberg applies in his clinical practice every day.
Understanding the Link Between Chronic Pain and Sleep Disturbance
“Pain and sleep exist in a delicate relationship,” explains Jordan Sudberg. “When one suffers, so does the other.”
Chronic pain disrupts sleep in several ways:
- Difficulty falling asleep due to discomfort or anxiety
- Frequent awakenings throughout the night
- Reduced deep sleep, which is critical for healing
- Increased inflammation due to poor sleep, which worsens pain
Dr. Sudberg emphasizes that treating pain without addressing the sleep issues (or vice versa) often results in incomplete care. “You have to treat them as interconnected problems,” he says.
Step 1: Optimize Pain Management Before Bedtime
Pain peaks at night for many people. Why? Inactivity, cooler temperatures, and stress accumulation during the day can all contribute.
Jordan Sudberg recommends adjusting your pain management plan to specifically target nighttime relief:
- Timed medication: If you’re using prescription painkillers, work with your doctor to time your doses for evening use.
- Topical treatments: Creams with lidocaine, menthol, or capsaicin can provide targeted relief with minimal systemic side effects.
- Gentle stretching: Light yoga or mobility exercises can relieve muscle stiffness and relax the nervous system.
- Warm baths or heat therapy: These soothe tight muscles and prepare the body for rest.
“Pain management doesn’t stop at bedtime,” Dr. Sudberg stresses. “It’s actually when it matters most.”
Step 2: Develop a Sleep-Conducive Environment
A peaceful sleep environment is essential—but for chronic pain sufferers, even more so. Dr. Sudberg advises making these adjustments:
- Invest in a quality mattress that supports your body and reduces pressure points.
- Use body pillows or orthopedic supports to reduce strain on joints.
- Eliminate distractions: noise machines, blackout curtains, and temperature regulation can make a significant difference.
- Avoid blue light: screen exposure disrupts melatonin production. Switch to books, meditation, or soft lighting an hour before bed.
“It’s not just about being tired,” says Dr. Sudberg. “Your body has to feel safe and supported enough to enter a deep sleep state.”
Step 3: Address Anxiety and the Mental Toll of Pain
Insomnia isn’t just physical—it’s also psychological. Worry about not sleeping can become just as powerful as the pain itself.
Dr. Sudberg often incorporates cognitive behavioral therapy for insomnia (CBT-I) and mindfulness techniques in his pain management protocols. These methods help patients:
- Reframe negative thoughts about sleep
- Reduce sleep-related anxiety
- Learn relaxation techniques like deep breathing and body scanning
“Pain can hijack the brain,” Dr. Sudberg explains. “Mindfulness gives patients the ability to take some of that control back.”
Step 4: Explore Non-Pharmacological Treatments
While medications can help, Jordan Sudberg is a strong advocate for exploring non-drug options to treat insomnia, especially given the risks of dependency.
Some of the therapies he recommends include:
- Acupuncture: Targets pain pathways and promotes relaxation
- TENS therapy (transcutaneous electrical nerve stimulation): Used before bed, it can provide temporary relief
- Biofeedback: Trains the brain to regulate stress and physical tension
- Low-dose light therapy: Helps reset circadian rhythms
“These approaches don’t just suppress symptoms,” says Dr. Sudberg. “They reprogram the body and brain for healing.”
Step 5: Don’t Ignore Sleep Apnea or Other Disorders
Many chronic pain patients also suffer from undiagnosed sleep disorders, such as sleep apnea or restless leg syndrome, which further complicate their insomnia.
Dr. Sudberg encourages a full sleep assessment when standard interventions aren’t working. “It’s not uncommon for patients to find out they have a secondary sleep condition that’s been making everything worse,” he notes.
Final Thoughts
Fighting insomnia while dealing with chronic pain isn’t easy—but it is possible. By taking a holistic, multidisciplinary approach, patients can regain control of their sleep and improve their quality of life.
As Jordan Sudberg reminds his patients, “You don’t have to accept poor sleep as part of your condition. With the right tools and guidance, restful nights are within reach.”