Poor sleep and chronic pain often go hand in hand. Up to 88% of people with chronic pain report sleep disturbances, particularly trouble falling asleep, staying asleep, or waking too early. Unfortunately, this isn’t just a side effect - sleep issues can intensify pain, create heightened sensitivity, and worsen emotional wellbeing, fuelling a self-reinforcing cycle.

But there’s hope. Scientific research increasingly supports a biopsychosocial and holistic approach to pain management - treating not only the body, but the mind and environment. Improving sleep is one of the most powerful tools we have in this model.

This blog post explores five evidence-based sleep strategies for people living with pain, alongside supportive, natural remedies from Zea to help break the pain-sleep cycle.

1. Build a Consistent, Soothing Evening Routine

Your brain and body thrive on consistency - especially when sleep is disrupted. Going to bed and waking at the same time every day can help regulate your circadian rhythm, improving both sleep efficiency and your pain threshold.

The Science:

Circadian rhythms influence melatonin production, body temperature, and inflammatory markers. Inconsistent sleep patterns disrupt these natural processes, leading to heightened pain perception and increased sensitivity to stimuli.

Practical Tip:

Create a gentle 60–90 minute pre-bed routine. Dim the lights, avoid screens, and do relaxing activities such as reading or light stretching. A warm shower or bath can help signal sleep time by inducing a drop in core body temperature.

Zea Tip: Add Zea's Kunzea Bath Salts to a bath or use our Aromatherapy Shower Steamers in the shower. Kunzea is rich in α-pinene and 1,8-cineole, and can work wonders to ease muscular tension and calm the mind.

2. Target Localised Pain with Topical Relief Before Bed

Pain is often most intrusive when lying still. Nighttime joint stiffness, nerve irritation, or muscle soreness can make it hard to get comfortable. While oral medications can help, many people seek topical solutions with fewer side effects and for targeted relief.

The Science:

Clinical guidelines recommend topical or herbal alternatives as first-line treatments for localized musculoskeletal pain, particularly for osteoarthritis and soft tissue injury. These act directly on the site of pain without systemic burden on the liver, kidneys, or gut.

Practical Tip:

Massage a topical analgesic into the affected area 30 minutes before bed, allowing time for absorption and effect. Pairing this with mindfulness or breathwork can enhance the relaxation response.

Zea Tip: Use Kunzea Pain Relief Cream to target the area you need and feel almost instant relief. Containing Kunzea ambigua, shown to have anti-inflammatory and mild analgesic effects through modulation of prostaglandins and cytokines. It’s ideal for those wanting a natural approach to managing arthritis, lower back pain, or muscle tension at night.

3. Create a Sleep Environment That Supports Healing

Pain often makes people more sensitive to sensory input - what sleep experts call hyperarousal. This means small things like background noise, a warm room, or poor pillow support can keep you awake or worsen discomfort.

The Science:

A cool room (around 18–20°C), minimal light, and a supportive sleep surface are linked to improved sleep quality and reduced nighttime awakenings in people with pain. Medium-firm mattresses are especially helpful for spinal alignment.

Practical Tip:

• Use blackout curtains or an eye mask to reduce light pollution.

• Try white noise or nature sounds to mask disruptive noise.

• If joint pain is an issue, experiment with pillow placement to reduce pressure (e.g., under knees if supine; between knees if side-lying).

Zea Tip: Layer your sleep environment with a calming scent. Diffuse Zea’s Calming Lifestyle Blend - a combination of Lavender, Cedarwood, Frankincense, and Ylang Ylang - known to reduce anxiety and promote rest.

4. Incorporate Breathwork and Movement into Your Evening

People living with pain often adopt protective postures and unconscious muscle tension, which paradoxically increases discomfort over time. Breathwork and gentle stretching are proven to reduce muscle tone, improve blood flow, and calm the nervous system.

The Science:

Deep breathing activates the parasympathetic nervous system, shifting the body out of “fight or flight” and into “rest and digest.” Slow, diaphragmatic breathing reduces heart rate, pain intensity, and emotional distress.

Similarly, gentle yoga has been shown in multiple studies to improve sleep quality and pain management, particularly in fibromyalgia, arthritis, and back pain sufferers.

Practical Tip:

Before bed, try 5–10 minutes of restorative yoga (e.g., legs up the wall, supported bridge) followed by 3–5 minutes of slow breathing. Inhale for 4 counts, exhale for 6–8 counts, and repeat.

Zea Tip: For a sensory bonus, massage sore muscles with Zea's Concentrated Massage Oil during or after stretching. The warming sensation and botanical scent can support the body’s transition into rest.

5. Leverage Aromatherapy for Mind-Body Regulation

Chronic pain is not just physical—it impacts mental wellbeing. Anxiety, rumination, and frustration are common, and can significantly interfere with sleep onset and depth. Aromatherapy provides a gentle, non-pharmaceutical tool to support the emotional side of pain.

The Science:

Essential oils like Lavender, Cedarwood, Frankincense, and Ylang Ylang have been shown to support relaxation and sleep through their calming effects on the nervous system. A 2014 systematic review found inhaled aromatherapy significantly improved sleep quality in adults with insomnia and anxiety.

Practical Tip:

Apply calming oils to pulse points, temples, or under the nose. Use consistently at bedtime to create a scent-based sleep cue.

Zea Tip: Diffuse Lavender Essential Oil nightly to build an association between scent and relaxation. When paired with routine, these rituals become powerful tools in rewiring the pain-sleep cycle.

Final Thoughts: Healing Starts with Rest

Managing pain requires more than pills or quick fixes - it requires nurturing your whole system. Sleep is not just rest; it's restoration, helping the body repair tissues, regulate inflammation, and build resilience.

Integrating these five strategies, rooted in science and supported by nature - can help people living with pain find more ease at night and improved quality of life during the day.

If you're exploring natural options to complement your pain management plan, Zea’s products - formulated with Kunzea ambigua and other therapeutic botanicals, can offer gentle, targeted support.

References 

Carson, J. W., Carson, K. M., Jones, K. D., Bennett, R. M., & Mist, S. D. (2010). A pilot randomized controlled trial of the Yoga of Awareness program in the management of fibromyalgia. Pain, 151(2), 530–539. https://doi.org/10.1016/j.pain.2010.08.020 

Finan, P. H., Goodin, B. R., & Smith, M. T. (2013). The association of sleep and pain: An update and a path forward. Journal of Pain, 14(12), 1539–1552. https://doi.org/10.1016/j.jpain.2013.08.007 

Haack, M., Sanchez, E., & Mullington, J. M. (2007). Elevated inflammatory markers in response to prolonged sleep restriction are associated with increased pain experience in healthy volunteers. Sleep, 30(9), 1145–1152. https://doi.org/10.1093/sleep/30.9.1145 

Jacobson, B. H., Boolani, A., & Smith, D. B. (2002). Changes in back pain, sleep quality, and perceived stress after introduction of new bedding systems. Journal of Chiropractic Medicine, 1(3), 95–103.

Koulivand, P. H., Ghadiri, M. K., & Gorji, A. (2013). Lavender and the nervous system. Evidence-Based Complementary and Alternative Medicine, 2013, 681304. https://doi.org/10.1155/2013/681304 

Lee, M. S., Choi, J., Posadzki, P., & Ernst, E. (2012). Aromatherapy for health care: An overview of systematic reviews. Maturitas, 71(3), 257–260. https://doi.org/10.1016/j.maturitas.2011.12.018 

Lillehei, A. S., & Halcon, L. L. (2014). A systematic review of the effect of inhaled essential oils on sleep. Journal of Alternative and Complementary Medicine, 20(6), 441–451. https://doi.org/10.1089/acm.2013.0311 

Ong, J. C., Shapiro, S. L., & Manber, R. (2008). Mindfulness meditation and cognitive behavioral therapy for insomnia: A naturalistic 12-month follow-up. Explore, 4(1), 30–36. https://doi.org/10.1016/j.explore.2007.10.006