Arthritis is a group of diseases that affect the joints, causing pain, swelling, stiffness and limited mobility. This condition occurs when the cartilage that covers the ends of bones is damaged or when the immune system mistakenly attacks joint tissue, leading to an inflammatory response. Arthritis can occur at any age, but is more common in older adults and often progresses chronically, affecting the quality of life in the long term.
Deep and uninterrupted sleep is an important factor for the body to recover and maintain health, but for people with arthritis, this is often difficult to achieve. Feelings of pain, stiffness or physiological changes in the body can cause them to wake up many times during the night, sleep poorly and wake up feeling tired. Research shows that up to 80% of people with arthritis have difficulty sleeping, and many people think that joint pain is the “culprit” that causes them to have prolonged insomnia.
How does arthritis disrupt sleep?
1. Pain and stiffness increase at night
Arthritis pain often becomes more noticeable at night. When the body rests, the pressure from body weight is no longer evenly distributed as when moving, making the joints more likely to become stiff and painful. In addition, staying in the same sleeping position for many hours can reduce blood circulation, causing the tissues around the joints to lack nutrients and oxygen, thereby causing discomfort. Many people have to constantly turn over to find a more comfortable position, but this causes sleep interruptions.
2. Inflammation triggers nerve responses and increases sensitivity to pain
Arthritis not only affects the joints but also activates nerves that transmit pain signals to the brain. When the inflammatory response is strong at night, pain receptors become more sensitive, making even mild pain more noticeable. This is why people with arthritis often have difficulty falling asleep or are easily awakened in the middle of the night because of a slight pain.
3. The effects of hormones and inflammation during sleep
The body has a “biological clock” that controls the secretion of hormones in a day-night cycle. At night, the amount of cortisol – a natural anti-inflammatory hormone – usually decreases to prepare for deep sleep. However, in people with arthritis, this decrease in cortisol inadvertently creates conditions for the inflammatory response to become more active, leading to increased joint pain and swelling at night. At the same time, inflammatory mediators such as cytokines are also released more at night, not only causing joint pain but also negatively affecting sleep structure, making it difficult for patients to maintain deep sleep and recover.
4. The chain of adverse effects from insomnia to arthritis
Insomnia is not only a consequence of arthritis but also makes the disease worse. When the body does not get enough rest, the immune system easily falls into a state of imbalance, increasing the production of inflammatory substances. This creates a vicious cycle: joint pain causes insomnia, and insomnia makes joint pain worse.
Sleep Improvement Solutions for Arthritis Sufferers
Sleep disturbances caused by arthritis in older adults are not simply a matter of interrupted rest, but also a factor that makes the disease progress more severely over time. Here are some solutions that can help people with arthritis sleep better:
- Adjust your sleeping position and space: Placing a pillow under your knees when lying on your back, or between your legs when lying on your side, can help reduce pressure on your hips and knees. Your bed should have a moderately soft mattress that is supportive but not too firm to avoid causing pressure points. A quiet, airy sleeping space with soft lighting also supports the process of falling into deep sleep.
- Maintain gentle exercise during the day: Activities such as slow walking, yoga or joint stretching exercises help improve blood circulation, maintain joint flexibility and reduce stiffness at night. Avoid high-intensity exercise or exercise close to bedtime to avoid stimulating the nervous system.
- Relax and relieve pain before bed: Take a warm bath, take deep breaths or listen to soft music to help your body relax. If you have a lot of pain, applying a warm compress to your joints for 15–20 minutes before bed can relieve pain and help you sleep better.
- Establish a regular sleep routine: Go to bed and wake up at the same time every day to help stabilize your biological clock. Limit the use of phones, coffee or caffeinated drinks in the evening to avoid interrupted sleep.
- Support your body with an anti-inflammatory diet: Prioritize fatty fish, nuts, olive oil, green vegetables and fruits rich in antioxidants. Limit refined sugar, fast food and processed meats to reduce inflammation.
- Consult your doctor when necessary: If home remedies are not effective, your doctor may adjust pain relievers, anti-inflammatory drugs or combine short-term sleep support therapy.
