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New research shows that getting a proper night’s rest may help you feel less pain and improve your ability to withstand pain, along with innumerable other benefits. The National Sleep Foundation recommends adults get seven to nine hours of sleep each night.

Having a hard time getting quality sleep? Chronic pain sufferers often have issues falling asleep and staying asleep. Check out these suggestions for a longer and better night’s sleep.

1. Do not go to bed unless you are tired. Engage in relaxing activities until you are sleepy. Do not engage in simulating activities before bed.

2. Develop a bedtime ritual. For example, take a bath, read a book, watch TV—then set your alarm, put a relaxing scent on your pillow, and turn on soft music. Done consistently, this will train your body to acknowledge that it’s bedtime, encouraging the timely production of melatonin.

3. Keep to a regular schedule. Go to bed and wake up at the same time every day. Ensure these times allow for 7 to 9 hours of sleep. Again, this will train your mind and body when it can expect to get the rest that’s needed.

4. Exercise regularly. Engaging in physical exercise stimulates the body and relaxes the mind. By bedtime you will more likely be desirous of rest and recovery.

5. Create a comfortable, relaxing sleep environment. When was the last time you replaced your mattress? If it is not supportive, you may be causing or worsening your pain situation. Pillows, too, could contribute to the problem. Make sure your body is aligned properly and comfortably. Linens should be clean. The room should be dark and the temperature neither too hot nor too cold.

Creating a healthy and comfortable sleep environment consistently is essential to a good night’s rest. Getting enough sleep is shown to have definitive, positive effects on your ability to cope with pain, as well as every other aspect of your life. Nothing is better than a good night’s sleep to improve not only your physical health but your mental and emotional wellbeing, too.