Arthritis pain makes it difficult for many people to get a good night’s sleep. Even worse, tossing around at night can actually increase the perception of pain.
There is a correlation between pain and the poor asleep. poorer people asleep“The more pain they tend to feel,” says Kevin Fontaine, PhD, assistant professor of rheumatology at Johns Hopkins University. “If people with arthritis can improve the quality of their sleep, they can usually reduce their daily pain.”
Here are eight tips for better sleep from arthritis experts.
1. Do not go to bed with joint pain
Managing arthritis pain is important at all times, but it’s especially important before bedtime. “If you go to bed in pain, you’ll almost certainly have trouble sleeping,” Fontaine says. Try to arrange files Medicines Schedule so that it provides peak rest at the time you want to go to bed. Avoid activities in the evening that trigger arthritis pain. Some people with arthritis find that they sleep better after taking a hot shower before bed or using an electric blanket to relieve pain. Joint pain,” says Andrew Lui, PT, DPT, clinical assistant professor, University of California, San Francisco.
2. Stay away from stimulants before bed
It’s not news that drinking coffee or other caffeinated drinks late in the day can interfere with sleep. But many people are not aware of the other hidden sources of caffeine, including cola and some over-the-counter pain relievers. Always check the labels to make sure you don’t get them caffeine. Black tea also contains stimulants that can make some people wake up when they want to sleep. An herbal tea in the evening is a better option if you have trouble sleeping. Alcohol may help some people sleep, but too much of it can disturb them in the middle of the night, leaving you awake and tossing.
3. Dealing with daily stresses
The inevitable stresses of everyday life can also disrupt sleep. You can’t eliminate them all, of course, but you can put them in their place. “One strategy is to avoid stressful activities or thoughts before bed,” Fontaine says. “Don’t watch the news if it gets angry. Don’t pay the bills. Don’t make a list of all the things you have to do tomorrow.” Instead, arrange your schedule to do something relaxing an hour or two before bed time. listen to the music. read a book. Have a hobby as long as you find it calming. If you still feel anxious, practice some relaxation techniques such as meditation or progressive relaxation.
4. Exercise to help sleep and your arthritis
Be as active as possible during the day. This will strengthen your muscles and joints – and can make you tired enough to go to sleep. Activity has also been shown to relieve stress, promoting restful sleep. It’s not always easy to be active when you have arthritis. Still, activities like swimming, Water ExerciseModerate walking is possible for many people with arthritis. “Common wisdom is to exercise early in the day, since Playing sports “It can be exciting in and of itself,” Fontaine says. “But some of our patients like to do some light activity in the evening – walking around the neighborhood, for example – to tire themselves out. The best advice is to find what works for you.”
5. Create a sound bedroom
Reserve your bedroom to sleep in. This way, you will associate sleeping under the covers with sleeping. Says Wilfred Begon, Ph.D., assistant professor of Psychiatry in the Sleep and Neurophysiology Research Laboratory at the University of Rochester and author The Sleep Guide: Train Your Mind and Body for the Perfect Night’s Sleep. Make the bedroom as suitable for sleeping as possible. Put on heavy curtains or blinds to eliminate scattered lights. Use earplugs if sound is an issue.”
What is the best type of mattress? Experts say that a medium firm mattress is often best for lower back pain. “If you have knee pain, try placing a pillow under or between you knees To take some of the stress off your joints, says Kimberly Taub, PhD, professor and chair of the Department of Physical Therapy and Rehabilitation Services at the University of California, San Francisco. A small pillow under your neck can help align your spine and avoid it neck pain while I was sleeping. Try to find what makes you comfortable.”
6. Don’t get carried away in bed
It may sound paradoxical, but staying in bed for too long can lead to poor sleep. to cure InsomniaExperts often limit the amount of time people spend in bed. “This way, you ensure that when you go to bed, you are more likely to feel sleepy enough to fall asleep,” Begeon says. “If you find yourself lying in bed for more than 15 minutes unable to fall asleep, get out of bed and do something that doesn’t stimulate you so much until you feel sleepy enough to try to fall asleep again.” The reason: You wouldn’t associate the bed with feeling cramped. Over time, this strategy will help you associate the bed with sleep, not tossing and turning.
7. Use sleeping pills in moderation
Sleep medications may be helpful for acute people Insomnia. But if you suffer from a chronic disease InsomniaAnd, which is often the case for many people with arthritis, Begone says, the first-line treatment should be better sleep hygiene. “Medications treat the symptoms. Behavioral medicine can actually cure it InsomniaIn fact, some studies show that behavioral medicine may be more effective for many people, Begon says. “Sleep medications are often helpful to help people get through a bad patch of insomnia.” But when people stop taking them, Begone says. Insomnia often returns – unless they learn to practice better sleep habits.”
8. Put them together for good sleep hygiene
Basic advice on how to promote good sleep habits is sometimes called “sleep hygiene.” Together, they can have a significant impact on improving sleep quality. In a study published in the Journal of Clinical Sleep Medicine in 2009, older volunteers with osteoporosis who participated in a healthy sleep program reported better sleep and less pain. The benefits were evident even a year after the program ended.