Arthritis can interfere with sleep, and lack of sleep can make arthritis pain worse. Here are some tips to help you rest more comfortably and feel better.
VIDEO TRANSCRIPT
You climb into bed, looking forward to a good night’s rest, but arthritis pain makes you toss and turn until dawn. If that describes you, you’re not alone.
nearly three-quarters of people with arthritis have trouble sleeping, and that can lead to a vicious cycle, with poor sleep causing more pain. Getting too little sleep is also linked to weight gain, depression, and a host of other health problems that can make arthritis even harder to handle.
So how can you rest more comfortably? Start by talking to your doctor about your medicines. A pain reliever may help you sleep better, but some types can actually keep you awake. So make sure the drug you use won’t interfere with your sleep.
Some simple lifestyle changes may also help, like regular exercise, which not only improves joint pain, but also can help you sleep better. Just don’t work out within three hours of bedtime, since that can make it harder to get to sleep.
The same goes for eating a large meal too close to bedtime. Also, go easy on caffeine, which can keep you awake, and don’t use alcohol to help you fall asleep. It can make matters worse by interfering with deep sleep.
Instead, try a glass of warm milk or do something relaxing, like listening to calming music or taking a warm bath, which will also soothe achy joints.
If anxiety is keeping you up, put a “stress diary” on your nightstand. In it, write down all the issues that are troubling you, so you can go to bed worry-free.
A comfortable mattress is especially important when you have arthritis. Try adding extra padding to make it softer. At the same time, make sure it’s firm enough for you to change positions easily. Remove heavy comforters and other bulky bedding that can weigh down painful joints.
Try to go to bed and wake up at about the same time each day. This regulates your body clock, making it more likely you’ll fall asleep and stay asleep.
And remember that arthritis might not be the only health issue disturbing your rest. People with rheumatoid arthritis are more prone to sleep apnea, pauses in breathing that repeatedly wake them up, and restless legs syndrome, an itching or crawly feeling in the legs.
If you suspect one of these conditions is disturbing your rest, see your doctor about getting it treated. By taking these steps to stop sleepless nights, you’ll feel better during the day.