Arthritis pain can cause a lot of disturbances in your seep. This can further lead to worsening of the pain.
Why is sleep important?
Sleep influences our daily life a lot. Getting the right amount of sleep and good quality of sleep benefits our mental and physical health.
Importance of good sleep:
- Concentration improves
- Manage your pain levels
- Help your mental being
- Improves your immune system
- Helps you stay healthy, and what not!
A research says about 80% with arthritis have trouble sleeping. Which eventually worsen the pain.
With stiff, achy and sometimes swollen joints its very difficult to doze off.
Here are some tips which can help you to sleep properly with arthritis.
- Consult your doctor :
Often patients with arthritis forget to mention their disturbed sleep cycle with their doctor. Your doctor will help you identify the cause and would help you so that you can get a good quality sleep. - Sleep diary :
Keep tabs on your bedtime habits for a few weeks. Remember to include what time you went to bed and woke up, any midday power naps, and how tired you felt throughout the day. Share this with your doctor. - Regular schedule :
Go to sleep and wake up at the same time every day, even on weekends and vacation. This will help your body develop an internal snooze clock. Avoid taking naps, as this can disturb your sleep cycle. - Avoid sedentary lifestyle :
Research shows that people who are active sleep better. Men and women who get 150 minutes of moderate to vigorous activity each week are 65% less likely to feel tired during the day. But remember to get your heart rate pumping before sunset. A late-night workout increases your levels of adrenaline and stimulates brain activity, which can make it more difficult to fall asleep. - Avoid Stress :
Relaxation techniques, such as meditation or yoga, can also help clear your mind before bed. If unsettling thoughts still keep you up, don’t stare at the clock. After a half hour, get out of bed. Read in a comfortable chair or have a cup of warm milk in the kitchen. - Consider medication :
When all else fails, a temporary regime of sleep aids can help you reset your natural bedtime rhythm when used responsibly and under the supervision of a physician. Pain relievers can alleviate joint pain and sleep medications can help you fall and stay asleep. Drugs that treat arthritis, most commonly the corticosteroid prednisone, can cause insomnia and agitation for some people. Some people sleep better when they take their medicines in the morning.
There are some healthy habits which can also help you get a better sleep:
- Avoid caffeine
- Avoid drinking alcohol if you’re having difficulty sleeping
- Doing regular aerobic exercise can really improve your sleep.
- Try relaxation techniques to help you sleep. Some people find that yogic breathing helps them relax.
- Eat sensibly so you don’t feel hungry during the night but avoid eating and drinking large amounts just before bedtime.