The pain and stiffness of osteoarthritis not only cause discomfort during the day, but also silently disrupt sleep at night. The persistent feeling of soreness makes you toss and turn constantly, making it difficult to find a comfortable position, leading to restless sleep or waking up in the middle of the night. Even more dangerous, when the quality of sleep is reduced, the body will react by increasing sensitivity to pain, creating a vicious cycle of pain and insomnia. Therefore, improving sleep not only provides the necessary rest but also helps to better control arthritis symptoms.
Causes of joint pain at night
Joint pain at night is often more obvious due to physiological changes in the body when resting. When you lie still for a long time, blood flow to the joints decreases, making the nourishment and lubrication of the joints less effective, thereby increasing the feeling of stiffness and pain. Body temperature at night also often drops slightly, making the tissues around the joints more sensitive to inflammation, making pain more likely to flare up.
In addition, an inappropriate sleeping position can put pressure on an already damaged joint area, especially in the hips, shoulders or knees, leading to dull pain or sharp pain when turning over. Some people also experience joint fluid retention due to lack of exercise, causing the joints to swell and become stiffer when waking up. In addition, the muscles around the joints tend to stiffen after many hours of inactivity, increasing pressure on the ends of the bones.
Joint pain at night can also be worse if the patient has other problems such as tendonitis, osteoarthritis or sleep disorders. When you lack sleep, your nervous system becomes more sensitive to pain, making you feel pain more strongly than during the day, creating a vicious cycle that is difficult to break.
How to get a good night’s sleep with arthritis?
Here are 8 very effective strategies:
1. Use heat therapy before bed
Heat therapy is a simple way but has a big impact on the sleep of people with arthritis. Applying heat to the painful joint for 15 to 20 minutes before bed can help relax the muscles, reduce stiffness, and soothe discomfort. A warm bath can also help, as long as you let your body cool down a bit before going to bed to avoid feeling too hot and having trouble sleeping.
2. Consider Your Mattress
The surface you sleep on has a direct impact on your comfort and quality of sleep. The ideal mattress for arthritis sufferers is one that is supportive but not too firm, which helps reduce pressure on joints and keeps the spine aligned. If you can’t afford a new mattress, adding a soft mattress topper can also make a big difference.
3. Use pillows strategically
Pillows not only support your head and neck, but they can also help protect other joints. If you sleep on your side and have hip or knee pain, placing a pillow between your legs can help relieve pressure. For people with shoulder arthritis, lying on your back and using a wedge pillow to elevate your upper body can be more comfortable. Proper pillow placement can help your body relax and reduce tension in your joints.
4. Eliminate sleep apnea
Sleep apnea is a common condition in overweight people — a group that is at high risk for osteoarthritis. It disrupts sleep, makes you tired during the day, and makes pain harder to control. If you snore regularly or feel unrefreshed despite getting enough sleep, talk to your doctor about getting tested. Treating it can significantly improve the quality of your rest.
5. Exercise and stretch
Regular physical activity helps maintain flexibility and reduce stiffness, while improving your ability to sleep deeply. Gentle exercises such as yoga, stretching, or slow walking can reduce pressure on your joints and increase blood circulation, helping your body relax. Many people fear that exercise will increase pain, but in fact, proper exercise can help reduce pain and improve sleep in the long term.
6. Avoid eating after 9pm
Eating late or at night not only causes acid reflux but also disrupts sleep. It is best to finish dinner at least 2–3 hours before bed to give your digestive system time to process food. A light stomach when going to bed will help you fall asleep more easily.
7. Practice good sleep hygiene
Sleep hygiene is the practice of establishing habits that help your body rest effectively. Try to go to bed and wake up at the same time every day, create a quiet and dark sleeping space, and turn off electronic devices at least an hour before bed. Maintaining this habit regularly will help stabilize your biological clock, thereby improving sleep quality.
8. Start meditating
Meditation not only helps calm the mind but also helps reduce the perception of chronic pain. You can meditate while sitting or lying down, choose between silent meditation or guided meditation via an app, video or audio recording. Practicing a few minutes before bed will help your body relax more deeply, making it easier to fall asleep and stay asleep longer.
When you apply these strategies simultaneously and consistently, you will gradually break the vicious cycle between pain and insomnia, regaining full sleep so that your body can recover and your mind can be renewed every day.
