睡眠困难 | 打破疼痛失眠恶性循环

The Vicious Cycle of Pain and Insomnia

For many seniors with chronic pain, nighttime is often the hardest. Pain makes it difficult to fall asleep, while sleep deprivation lowers pain threshold, creating a vicious cycle.

Why Does Pain Affect Sleep?

**Physical Level:**

Pain signals continuously stimulate brain

Inflammatory factors rise at night

Body cannot enter deep relaxation

Changing positions triggers pain

**Psychological Level:**

Anticipatory anxiety about pain

Worry about poor sleep affecting tomorrow

Negative emotions amplify pain perception

Conditioned insomnia develops

Singapore Senior Sleep Problems

**Environmental Factors:**

HDB noise (upstairs renovation, corridor sounds)

Improper AC temperature control

Bedroom lighting issues

Unsuitable mattress and pillow

**Lifestyle Factors:**

Insufficient daytime activity

Naps too long

Too much coffee/tea

Irregular schedule

HerbalBath Bedtime Ritual

Establish a bedtime relaxation ritual including Myrrh Spray to signal your body to prepare for sleep:

**1 Hour Before Bed:

1. Warm foot soak or bath 2. Dim lights, relax mind 3. Avoid phone and TV

**30 Minutes Before Bed:

1. Apply Myrrh Spray on painful areas 2. Gently massage until absorbed 3. Do 5-10 minutes deep breathing

**After Getting in Bed: 1. Adjust to comfortable sleeping position 2. Practice progressive muscle relaxation 3. Focus on breathing, not pain