Studies show that as many as 80% of people with arthritis have difficulty sleeping. The good news is, you can sleep better with arthritis!
If joint pain and stiffness from arthritis are keeping you from falling asleep or staying asleep, try following these tips!
Types of Sleep Issues
Problems with sleep can include some of the following:
- Waking up often in the middle of the night or waking up too early
- Having trouble getting to sleep and then sleeping through the night
- Not remembering disturbed sleep and also not feeling refreshed after waking up
Tips for Sleeping Better with Arthritis
Keep a Regular Schedule
Make it a point to wake up and go to sleep at the same time each day, including weekends and vacation days. A consistent routine will help you sleep longer and improve sleep quality.
Consider Your Mattress and Pillows
If you have arthritis, your mattress should be supportive but not too hard. A good mattress changes your level of comfort and support as you sleep. If you have hip or knee arthritis and like to sleep on your side, a pillow between your knees might help. If you have shoulder arthritis you may be most comfortable sleeping on your back and using a wedge pillow.
Use Heat Therapy Before Bed to Soothe Arthritis Pain
Managing arthritis pain is always important, but it’s particularly crucial before bedtime. Do your best to not go to bed in pain as it will most likely keep you from sleeping peacefully. Taking a hot shower before bed or use a heated blanket to ease pain in your joints. You can also ease painful joints by using a heating pad for 15 or 20 minutes before bed.
Power Down Your Devices
Turning off your electronics helps your brain turn off and prepare for sleep. Digital devices make it more difficult for our bodies to wind down. The artificial light interferes with the brain’s sleep hormones. As alternatives you can read a good book (non-digital), meditate, or prate breathing exercises.
Avoid Alcohol and Caffeine Before Bed
Smoking late at night or drinking alcohol before bed can cause tossing and turning. Caffeine found in coffee, tea, soda and chocolate stimulates our brain and makes us feel more awake. Water and caffeine-free beverages are better for you in the afternoon and evening. Plus, putting a limit on your fluid intake during the evening will reduce the chances of having to get up and go to the bathroom in the middle of the night. Herbal teas in the evening are a better choice if you’re having trouble sleeping.
Rub Joints with Essential Oils for Better Sleep with Arthritis
Essential oils have so many benefits including pain and inflammation relief. You can put a few drops of essential oils such as lavender or chamomile in a warm bath. You can also try using our MegRelief Spray a few minutes before bed to help soothe your joints. It’s 100% natural and made with 100% pure therapeutic-grade ingredients.
Again, many people with arthritis find it hard to sleep. Consult with your doctor to create a treatment plan and get more tips for good sleep hygiene to help relieve your pain.
Some or none of these tips may not work and your doctor may recommend stronger medication or surgery.