Arthritis is not a disease, but rather a term for a number of conditions that affect your body’s joints. A joint is a point where two or more bones meet, such as in your wrists, knuckles, hips, knees, and ankles.
Arthritis damages your joints, often causing discomfort and pain. It can range from mild to severe and can affect people of all ages.
Many people with arthritis (especially rheumatoid arthritis, osteoarthritis, or gout) experience disrupted sleep at night. The pain occurs when the joint is at rest for too long, blood circulation is poor, or inflammation increases at the end of the day. Difficulty sleeping not only leaves you tired the next morning, but it can also make arthritis worse.
How to Get a Good Night’s Sleep with Arthritis?
Your bedroom and sleep habits also play a role in how well you sleep. This is sometimes called sleep hygiene.
Here are some tips to help you improve your sleep:
1. Keep a sleep diary
If you’re not sure what’s keeping you up at night, keeping a diary can help you spot some helpful patterns.
If you’re not sure where to start, you might want to write down:
- What time you go to bed and what time you wake up.
- Whether you fall asleep easily.
- If anything is disturbing your sleep (for example, pain, fatigue, or negative thoughts).
- What you’ve done during the day.
- What you’ve eaten or drunk in the afternoon or evening.
2. Make your bedroom quiet and comfortable
Many people prefer a dark, quiet, and cool environment to sleep. But everyone is different, so see what works for you.
If your mattress is old or uncomfortable, you might also consider getting a new one. A new mattress and supportive pillows can help reduce the pressure on your joints.
3. Create a routine
A routine can do wonders for your sleep. So try to go to bed and wake up at the same time every day, even if you have a sleepless night.
Then, when you wake up in the morning, try to get some early natural sunlight. This will help reset your body clock, so you feel more alert in the morning and more tired at night.
4. Consider your sleeping position
When you curl up under the covers, you probably fall asleep in your favorite position without thinking too much about it.
However, if you have pain at night, try changing your sleeping position to see if the pain is more bearable.
Some side sleepers find that placing a pillow between their legs helps. Or if you sleep on your back, you can try placing a pillow or towel under your knees.
5. Exercise regularly
Regular exercise is important if you have arthritis.
Not only does it help keep your joints moving and your muscles strong, it can also help you sleep better. Even a light walk can have many benefits.
6. Change your diet
If you are struggling to fall asleep, try to limit your caffeine intake, especially in the afternoon. Because caffeine is a stimulant, it can lead to poor sleep.
Foods and drinks that contain caffeine include:
- Tea
- Coffee
- Soda
- Energy drinks.
You should also stay away from alcohol. Alcohol may make you sleepy at first, but it can worsen the quality of your sleep and leave you feeling tired when you wake up.
7. Take time to relax
While you may be tempted to scroll through social media, try to turn these devices off an hour before bed.
Phones, laptops and other devices can make it harder to fall asleep. This is because they emit light that stimulates the brain and tricks it into thinking it is daytime.
Instead, why not try a relaxing activity that you enjoy, such as crafting, reading or meditating?
8. Manage stress and anxiety
If you are feeling depressed or anxious, negative thoughts can keep you up at night. One way to deal with this is to write down how you are feeling.
Take some time and write down what is on your mind. You may find that writing down your worries on paper helps you sort through your emotions.
You can also try relaxation techniques such as deep breathing.
