Getting enough sleep is essential for good physical and mental health—and a longer life. Experts recommend seven to nine hours of sleep each night, and that becomes even more important as we age.

But sleeping well is often easier said than done. As we get older, more things can interfere with our rest—like chronic pain.

WHAT IS CHRONIC PAIN?

Defined as lasting for three months or more, chronic pain affects as many as 50 million adults in the United States. And the impacts on daily life can be significant. For instance, among surveyed women age 65 and over who live with mild to moderate disability, most pointed to musculoskeletal pain as the cause. These women also report decreased mobility, increased difficulty performing activities of daily living and fatigue.

Pain also takes a toll on mental health. It’s linked to increased rates of depression, anxiety and social isolation—which makes depression and anxiety worse.

Chronic pain can be age-related; it also can be caused by one of many health conditions, including:

Arthritis

The most common type, osteoarthritis (OA), causes stiffness and soreness in joints like the hips, knees, hands and feet. OA-related inflammation damages bone, cartilage, tendons and surrounding muscles. It’s true that our risk for osteoarthritis increases with age, but there are many strategies for slowing its progression and easing its pain. If you have arthritis and it’s worse in the morning, you might consider a new mattress.

Back pain

While occasional back pain from poor posture or minor injury is common, more serious causes—like herniated discs, spinal fractures or degenerative conditions—can lead to chronic pain. Back pain is one of the top reasons people visit the doctor or miss work.

Migraines

Migraines are intense, recurring headaches often accompanied by nausea, facial numbness or visual disturbances. Chronic migraines, occurring more than 8 times a month, affect about 2% of the global population and can severely disrupt daily life.

Fibromyalgia

This condition causes widespread, dull pain and crushing fatigue that doesn’t improve with rest. Fibromyalgia also distorts how the brain processes pain signals, making non-painful stimuli feel painful. Symptoms often worsen at night or in the morning, so a supportive mattress can make a difference.

Cancer

Cancer-related pain may come from tumors pressing on nerves, metastases to bone, surgery or side effects of treatment. Although cancer becomes more common with age, recent data shows a slight decline in cases among older adults. Between 1999 and 2020, the prevalence of cancer in this age group dropped from 61% to 58%, according to the American Cancer Society.

Neuropathy

Peripheral neuropathy is nerve damage often caused by diabetes, autoimmune disorders, injuries or vitamin deficiencies. It typically causes stabbing or burning pain in the hands and feet, along with numbness or tingling.

HOW DOES PAIN IMPACT SLEEP?

Up to 88% of people with chronic pain report sleep disturbances such as trouble falling or staying asleep, waking too early or feeling unrested in the morning. These are symptoms of insomnia, which can worsen focus, mood and overall health. Long-term sleep deprivation increases the risk of falls, stroke, obesity, depression, and heart and kidney disease. 

Sleep and pain feed off each other. Poor sleep increases our sensitivity to pain, while pain makes it harder to sleep. Over time, this cycle intensifies, leading to chronic, persistent pain; lowered pain thresholds and increased pain without clear cause. 

Chronic pain and sleep deprivation can both cause emotional distress. Pain may keep you from meaningful activities, contributing to anxiety, depression and isolation.

TIPS FOR SLEEPING BETTER

The relationship between sleep and pain is bi-directional, which means improving sleep can also help reduce pain. Here are some strategies to help you practice good “sleep hygiene”: 

• Keep a regular sleep schedule. Going to bed and getting up at the same time each day reinforces your body’s natural sleep cycles.

• Use your bedroom for sleep only. This trains your brain to associate one with the other. Keep the temperature comfortable and resist the urge to eat, work or watch TV in bed.

• Avoid late meals and drinks. Caffeine, alcohol and a full bladder can all disrupt sleep.

• Limit screen time. Blue light from devices can interfere with melatonin production.

• Create a calming bedtime ritual. Help your body and mind to wind down by engaging in a quiet, soothing activity, like taking a bath, writing in a journal or listening to some relaxing music.

• Don’t stress about sleeplessness. If you can’t fall back asleep, get up and try a relaxing activity until you feel drowsy.

WHEN TO SEEK HELP

If your sleep doesn’t improve after a few weeks of trying these strategies, talk with your doctor. They may suggest:

• Cognitive behavioral therapy for insomnia (CBT-I): A six- to eight-week program shown to help people fall asleep faster and stay asleep longer.

• Melatonin supplements: These may help with certain sleep disorders, but talk to your doctor first.

• More physical activity: Gentle, regular movement can help manage both pain and sleep.

• Sleeping pills: OTC pills for sleep are widely available, but you should use them with extreme caution or avoid them altogether because ingredients can negatively interact with other medications or cause unwanted side effects, especially in older adults.