Arthritis pain is often worse, but you can also experience aches and stiffness at night. We use the night to recover from busy days by resting to recharge for the next day, but arthritis pain at night can interfere with our ability to fully relax. Arthritis pain can cause sleep problems, and a lack of sleep at night can lead to more severe pain in the future.
Why does arthritis cause pain at night?
Even after you put on comfortable clothes and turn off the lights, aching joints can keep you up at night and stressed. Up to 80% of people with arthritis have trouble sleeping, and many blame arthritis pain for their sleepless nights.
Arthritis pain at night can be caused by a number of reasons, including:
1. Reduced Joint Lubrication When Less Active at Night
One reason is that our joints are still lubricated when we use them, but they are less lubricated at night when we are not moving as much.
2. Greater Pain Focus in Quiet Environments
Joint pain is also more noticeable at night because there are fewer distractions to distract you from the pain. Working, running errands, or simply being active during the day keeps you busy, so lying in a quiet bedroom with fewer distractions can make you focus more on the pain.
3. Negative Impact of Sleep Deprivation on Health and Pain
Lack of sleep due to arthritis pain can affect your pain and health over time. Studies show that sleep problems can lead to inflammation, depression, and disability.
Lack of sleep can make arthritis pain worse because the central nervous system pathways that regulate pain can be abnormal in people who don’t sleep well. Because of these underlying problems, treating arthritis symptoms at night is especially important so you an get adequate rest and pain relief.
How to Treat Joint Pain at Night
Arthritis pain shouldn’t keep you from enjoying a relaxing night. You can treat the pain and prevent it from getting worse by following a few simple steps and changing your daily routine.
Here are some strategies to help ease your joint pain at night:
1. Find ways to reduce stress
Arthritis pain can be stressful, especially when you’re trying to sleep. Relaxation can help relieve pain, so find ways to relax that work for you. Try activities like yoga, deep breathing, listening to relaxing music, reading, or writing down your thoughts to reduce stress. If you find that being busy and cleaning helps you relax, try cleaning for a few minutes to clear out the clutter. A cluttered space can add to your stress, so cleaning can also help you clear your mind.
2. Get some light exercise
Exercise is important for people with arthritis. If you have arthritis, regular movement can help reduce pain and stiffness, improve your range of motion, and strengthen your muscles. Make it a habit to exercise regularly during the day, or try to move around for a few minutes in the evening.
Do some light exercise like water aerobics or stationary cycling, and avoid overdoing it. Even a short walk each day can help keep you active and move your muscles. Plus, exercise can help reduce arthritis pain at night by helping you sleep better.
3. Find a way to sleep better
Sleep is important for arthritis pain relief, so taking extra steps can help you get the best sleep possible.
Avoid using electronic devices like your phone or computer right before bed, and make sure to turn off all lights when it’s time to go to bed. You can also try adjusting your sleeping position to make your sleep as comfortable as possible. If you have knee pain at night, use pillows to help you adjust your position. Place a small pillow between your knees if you like to sleep on your side, or place a pillow under your knees if you like to sleep on your back. Try to find a sleeping position that doesn’t confine you to one position overnight, as this is good for joint mobility and reduces stiffness.
4. Use heat
Using a heating pad to painful joints can provide temporary relief. Apply a heating pad for a few minutes at night or use a heated blanket to keep your joints warm while you sleep. You can also take a hot bath to relax and soothe sore joints.
