Arthritis pain and stiffness bearable during the day and may prevent you from getting a good night’s sleep. When you do not sleep well, it can cause pain to worsen and create a cycle of pain and poor sleep. Here are a few things that may help you get a better sleep when inflicted with arthritis pain:
Use heat therapy before bed
Applying a heating pad to a painful joint for 15 to 20 minutes before bed can be helpful, as well as taking a soothing bath. Allow your body a little time to cool down afterward because it can hard to sleep when you are overheated.
Consider your mattress
Having a good-quality mattress can make a big difference in your comfort level and support as you sleep. When you have arthritis, your mattress needs to be supportive but not hard. In the meantime, for those who cannot invest in a new bed, try using a mattress topper.
Take advantage of pillows.
The pillows you use are just as important as your mattress. If you have knee or hip arthritis and like to sleep on your side, you can benefit from sleeping with a pillow between your knees. For shoulder arthritis, look into getting a wedge pillow and try to sleep on your back.
Ask Your Doctor About Sleep Apnea
Those who are overweight have an increased risk of developing osteoarthritis, and a condition called sleep apnea. Sleep apnea causes sleep to be interrupted throughout the night – many people have it and do not even know it. If you snore or wake up do not feel rested even after a whole night’s sleep, ask your doctor about participating in a sleep study.
Exercise and stretch
People who have arthritis are often afraid to exercise because they think it will make their pain worse. Regular exercise helps decrease joint pain and helps maintain range of motion. People who regularly exercise reportedly sleep better compared to those who do not. Consult with your doctor to be sure you know how to begin a safe exercise program:
Practice good sleep hygiene by following good sleep habits like:
- Go to bed at the same time each night
- Establish a night routine to ease your mind and body for sleep
- Do not use your phones, computers, TV, or any other light-emitting devices for at least an hour before you lay to sleep
There are many over-the-counter and prescription pain relievers designed to help relieve pain and promote sleep better. Taking specific medication every day can put you at greater risk for other health problems but should only be considered if different approaches do not work. There are many your sleep aid that does not negatively interact with any other medications or supplements.
It is important to remember that arthritis, chronic pain, and sleep problems are treatable, and struggling with poor sleep because of arthritis pain, make an appointment with Advanced Joint Pain Relief and Pain Management Center of Irvine today at (949) 531-7070.