We all know that a good night’s sleep is important for all aspects of our health and wellbeing. But we know that pain at night can disturb your sleep.

In fact, we found that 69% of people lose 2 to 4 hours of sleep on a bad night because of pain*.

If you’re having trouble sleeping we have some top tips you can try.

Your medication

If you’re taking pain relieving medications, it’s best to space them out at regular internals, including taking a dose shortly before bed. Always make sure to talk to your GP or Pharmacist about when to take your medication.

Try Mindfulness

Mindfulness is the act of paying attention to the present moment, your thoughts, emotions and the world around you. It’s thought that practising mindfulness can help you enjoy your life more, understand yourself and help your mental wellbeing. If you’re interested in trying mindfulness, why not read our beginners guide?

Change Your Mattress

If you haven’t changed your mattress in awhile, consider a new one as your current one could be too soft or hard for your joints.

Your Night Routine

There are a number of things you can do as part of your nighttime routine that will help you feel more relaxed and ready for sleep:

  • Go to bed and get up at the same time every day to help you get into a regular sleep pattern.
  • Avoid using your laptop or mobile phone before bed – the blue light emitted from the screen suppresses production of the sleep hormone melatonin.
  • Get some natural light in the morning – this could be opening your curtains wide when you wake up.
  • Try to avoid bright lights in the evening to help establish a natural sleep/wake cycle.
  • Exercise during the day but not too close to bedtime.
  • Keep your bedroom for sleeping rather than other activities. Keep the temperature comfortable and the room dark. An eye patch can also help.
  • Avoid tea, coffee or other products that contain caffeine after midday, as well as eating a large meal just before bed.
  • Avoid alcohol before bed as it interferes with sleep quality.

For more advice on managing pain, visit our pain hub or come in store and speak to a member of our healthcare team. Find your local LloydsPharmacy here.

*Survey of 2,000 respondents. February 2019. Commissioned by LloydsPharmacy, conducted by 3Gem.