By Anna Little of Pinyon PT
Pain and sleep problems often create a frustrating cycle for many of my patients. When pain wakes you up at night, you don't get enough rest. This makes you more sensitive to pain the next day—and studies have shown it can actually lead to higher pain sensitivity for up to three days. Then the cycle repeats. Many people struggle with this pattern because of back pain, leg pain, or conditions like fibromyalgia and arthritis, just to name a few. These problems can make good sleep seem impossible.
There are ways to break this cycle without relying only on medication. TENS (Transcutaneous Electrical Nerve Stimulation) and EMS (Electrical Muscle Stimulation) therapy are one treatment option that can help manage pain without the side effects. The Chirp Halo offers both TENS and EMS in one system. You can use it before bed to help block pain signals that might wake you up. By learning how these therapies work, and how to use them correctly, you may finally experience better sleep—even if you've dealt with pain for years.
Understanding Pain and Sleep
Pain signals travel through your body in a specific way. When you feel pain, it starts with pain receptors called nociceptive receptors. These receptors send warning signals to your brain. The signals travel on two main types of nerve fibers. A-delta fibers carry sharp, quick pain—like when you step on a Lego. C fibers carry slower, duller pain—the kind that often comes with chronic conditions. These signals move up to your brain, which registers them as pain. This pain can affect every area of your life, including waking you up or keeping you from falling asleep.
Many pain conditions involve muscle contraction problems, as well. Muscles associated with pain can stay “partly contracted” all the time, creating trigger points that cause constant discomfort. Common examples include back pain that wakes you when you move, sciatica that sends shooting pain down your leg, or fibromyalgia that makes every position uncomfortable.
How TENS/EMS Works to Relieve Pain
TENS therapy works through what we call the segmental control system. You might have heard it called the gate control system. This is a natural system in your body that can block pain signals. Think about what happens when you stub your toe. Your first reaction is to rub it, right? That rubbing actually helps reduce the pain by giving your brain other stimuli to pay attention to. TENS works in a similar way. It uses small electrical pulses to stimulate the larger nerve fibers in your body. These larger fibers detect things like light touch and vibration. When these larger fibers are active, they can "close the gate" on the smaller pain-carrying fibers. This prevents some or all of the pain signals from reaching your brain.
EMS therapy is different but works through a similar mechanism. Instead of focusing on sensory nerves, EMS stimulates motor nerves. These are the nerves that control your muscles. When EMS activates these nerves, it causes your muscles to contract and relax in a controlled way. This can be very helpful for sleep problems caused by pain. Many people have trigger points or tight spots in their muscles that cause pain. Think about how your arm would feel if you kept your bicep flexed for hours—it would hurt! EMS helps engage more muscle fibers and creates smoother contractions. This helps those tight areas finally relax.
Using the Chirp Halo as Part of Your Sleep Routine
If pain makes it hard to fall asleep, using the Halo shortly before bedtime can give you that window of relief to help you drift off. I recommend starting with 15-30 minute sessions before bed. Start with lower intensity levels, as well. I typically suggest setting the intensity between 15-20 on the Halo dial before sleep, though this can vary considerably from person to person. Remember that "less is more" with intensity. We often think we need to really "hammer" a painful area. But, especially for sensitive people or those with chronic conditions, gentle stimulation is usually more effective. Too much intensity can overstimulate your nervous system and might make it harder to fall asleep.
When choosing programs, use the Pain Relief, Massage, or Stretch programs, which feature TENS signals to start. These focus on pain relief rather than causing muscle contractions that might be too stimulating before bed. But feel free to experiment with different programs, durations, and intensity. EMS also has a role to play in relaxing muscles and helping people find relief from chronic pain. And every body is different and will respond differently to electrical stimulation.
Getting the electrodes in the right spot is also important. The basic rule is simple: put the Halo directly on or near the area where you feel pain. Don't place it on your spine, but on the muscles around the spine. For example, if you have lower back pain, the Halo's lower back pad works great for that area. The Halo system is also very flexible. It has a USB-C port where you can connect two cables that connect to extra electrode pads. This lets you treat multiple areas at the same time. For conditions like sciatica, you might put the Halo on your lower back and use the extra pads on your hip or leg where you feel pain.
Comprehensive Sleep Hygiene Practices
The Chirp Halo works best when you combine it with good sleep habits. Going to bed and waking up at the same time every day helps regulate your body's internal clock. This is true even on weekends. Try doing deep breathing exercises while using your TENS unit. This type of breathing helps calm your nervous system. Creating the right sleep environment is just as important. Keep your bedroom cool and dark to promote better sleep and reduce pain sensitivity. Also, put away phones and computers before bed. The blue light from screens can disrupt your body's natural sleep signals.
What you eat and how you move before bed also affects sleep quality. Avoid heavy meals and limit drinks before bedtime. This prevents stomach discomfort and reduces trips to the bathroom at night. Gentle stretching before bed can also be very helpful, particularly stretching the back, shoulders, and neck. But you want to be careful not to get your heart rate up with strenuous exercise right before bed. Try using your TENS therapy along with gentle stretches about an hour before bed. This combined approach—addressing pain with TENS and creating good sleep conditions with proper habits—works much better than either approach alone.
Safety Considerations and Best Practices
TENS/EMS therapy is generally safe, but you should know about possible side effects, particularly with extended use. Some people might experience nervous system overstimulation, which can cause increased nervousness, fatigue, or even make it harder to sleep if the settings are too strong. There's also a small risk of skin irritation if pads aren't applied correctly. If you have any concerns, check with your physician or physical therapist. Just being aware of these possibilities should help you use the device more safely and effectively.
If you have chronic pain that constantly disrupts your sleep, see a healthcare provider. The Halo can help manage symptoms, but it's important to find and treat the root cause of your pain. A personalized physical therapy plan of care can do just that. Additionally, if you take medications for sleep or pain, talk to your doctor before adding TENS/EMS therapy to your routine.
Your Path to Better Sleep Starts Now
If pain disrupts your sleep, try the Chirp Halo as part of your sleep improvement plan. Good sleep is essential for your health, but pain can make restful nights seem impossible. The Chirp Halo offers a drug-free option that can be a valuable part of your sleep strategy. When combined with good bedtime habits, stretching and deep breathing, proper timing, and the right settings, TENS/EMS therapy can help break the cycle of pain and poor sleep. As you build Halo for pain relief into your regular bedtime routine, you should begin to see results in a week or two. You should notice that you fall asleep faster, wake up less, and are able to get to sleep again faster when you do wake.
Consider tracking your sleep quality before you start using the device and then watching for changes as you add it to your routine. You could use a sleep tracking app or keep a simple sleep journal. Note how long it takes to fall asleep, how many times you wake up, and how rested you feel in the morning. This information helps you see if TENS/EMS therapy is improving your sleep.
Try different Halo settings to see what works best for your body. Start with gentler settings, perhaps using the TENS-only programs first, and notice how your body responds. Some people get better sleep right away, while others need to adjust settings over time. Don't get discouraged if you don't find the perfect combination immediately. The Halo system is flexible and gives you many options to explore.
We'd love to hear about your experiences using the Chirp Halo for sleep. What settings work best for you? Has it helped with specific pain conditions? Your insights can help others who are also looking for better sleep. Feel free to comment below or send an email to customerservice@gochirp.com.
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For more PT tips from Anna Little, visit the Pinyon PT website or follow Pinyon PT on Instagram.