This article is so true. This is the way that I feel several nights a week. It is a vicious cycle. I can't sleep and the pain is so much worse. and I have to take so much more anti-inflammatory, pain meds, gabapentin, baclofen and then paitches and sprays and creams. I take so very little of that if I get enough sleep. I am now using this app. that induces deep sleep. I feel like it is helping me. I have been waking up refreshed.
Some methods I've used to get better sleep myself: – dark curtains and an eye mask (sleep is sensitive to light) – dimming my display and putting lights off when it's late (sleep is especially sensitive to blue wavelength light, check out Flux if you want to adjust the color temperature on your PC / Android) – sleeping with ear plugs (sleep is sensitive to sound) – sleeping alone (although I like cuddling, partners, especially if they snore, lower my sleeping quality significantly) – warm clothes and cool air – showering before going to bed (not sure if I should end with cold or warm water though, I like both) – going to sleep early so I can sleep longer (should do this more often instead of late-time social media procrastination) – using the Sleep Cycle iOS app to wake me up during a good sleep phase (paid app, check out AppShopper if you want to wait for a discount)
These are just things I've personally found to be helpful, I hope they're of some use to others as well!