Arthritis pain and sleep
The pain of arthritis makes it difficult for many people to get a good night’s sleep. Worse still, shaking and turning at night can increase the perception of pain.
“There is a mutual relationship between pain and the poor sleep. The poorest people sleep, the more pain they have, “says Dr. Kevin Fontaine, an assistant professor of rheumatology at Johns Hopkins University.” If people with arthritis improve their sleep quality, they can usually reduce their daily pain. “
Here are eight tips for arthritis experts to sleep better.
1. Don’t lie in bed with a painful connection
Managing arthritis pain is important at all times, but it is especially essential before going to bed. “If you go to bed with pain, you’re sure to have trouble sleeping,” Fontain says. Try to organize your medications the schedule therefore gives you peace of mind all the time you want to get into bed. Avoid doing activities that cause arthritis pain in the evening. “Some people with arthritis sleep better before bedtime before taking a hot shower or using an electric blanket to make it easier to sleep joint pain”Says Andrew Lui, PT, DPT, assistant clinical professor at the University of California, San Francisco.
2. Do not turn on stimulants before going to bed
It’s not news that taking coffee or other caffeinated beverages late in the day can prevent you from falling asleep. Many people are unaware of other hidden sources caffeinesuch as glue and some over-the-counter pain relievers. Always check labels to make sure you don’t get them caffeine. Black tea also has incentives that can wake some people up when they want to sleep. Herbal tea at night is a better option if you have trouble sleeping. Alcohol can help some people fall asleep, but too much sleep can disrupt them in the middle of the night, leaving them very awake and stunned.
3. Deal with daily stresses
The inevitable stresses of everyday life can also disrupt sleep. You can’t delete them all, of course, but you can put them in their place. “One strategy is to avoid stressful activities or thoughts before bed,” Fontain says. “Don’t watch the news if you get angry. Do not pay bills. Don’t make a list of all the things you need to do tomorrow. “Instead, schedule your schedule for the previous two hours. go to bed. Listen to music. Read a book. Work on the hobby if you find it relaxing. If you still find yourself worried, practice some relaxation techniques, such as meditation or progressive relaxation.
4. Exercise to help with your arthritis and sleep
Be as active as possible throughout the day. This will strengthen your muscles and joints, and can help you get tired enough to go to sleep. The activity has also been shown to relieve stress, which promotes restful sleep. Being active is not always easy when you have arthritis. However, among others swimming, water aerobics, and there is a moderate tendency for many people with arthritis to walk. “Common wisdom is to exercise early in the day exercise it can be an incentive, ”says Fontain.“ But some of our patients like to do a light activity in the evening – walking around the neighborhood, for example – to get tired. The best advice is to find something that works for you. “
5. Create a Sound Sleep Chamber
Book a room to sleep. That way, you’ll be able to relate to sleeping under covers. “Don’t try to watch TV, read, work on the computer, or do other stimulating activities in bed,” says Dr. Wilfred Pigeon, assistant professor. psychiatry And author of Sleep and Neurophysiology Research Laboratory at the University of Rochester Sleeping Manual: Train your head and body to get the perfect night’s sleep. “To make the bedroom as comfortable as possible. Put on a curtain or light shades to eliminate light that shines. Use earplugs if they sound a problem. “
What is the best mattress? Experts say that a medium mattress is best for back pain. “If you have knee pain, try placing a pillow under or between you knees to relieve some of the pressure on the joints, ”says Dr. Kimberly Topp, professor and chair of the Department of Physical Therapy and Rehabilitation Services at the University of California, San Francisco.“ A small pillow can help align and prevent the spine neck pain while you sleep. Experiment with what buys you. “
6. Do not linger in bed
It may seem paradoxical, but staying in bed for a long time can cause bad sleep. To treat loezina, experts often reduce the time people spend in bed. “That way, you’ll be old enough to sleep when you go to bed,” Pigeon says. “If you find yourself lying in bed for more than 15 minutes unable to sleep, get out of bed and do something without too much stimulation until you are sleepy enough to try to sleep again.” The reason: you don’t associate the bed with feeling uncomfortable. Over time, this strategy will help you connect with the bed, not throw and rotate.
7. Use sleeping pills
Sleep medications can be helpful for people with acute illness loezina. But if you have a chronic condition loezina, that is, in the case of many people with arthritis, Pigeon says that first-line treatment should improve sleep hygiene. “Medications treat the symptoms. Behavioral medicine can cure it loezina“He says. In fact, some research has shown that behavioral medicine can be more effective for many people. Sleeping medications are often helpful in helping people overcome bad insomnia,” says Pigeon. unless you learn to practice better habits. “
8. Put everything together in good sleep hygiene
Basic tips for promoting good sleeping habits are sometimes referred to as “sleep hygiene”. Together, they can have a tremendous impact on improving sleep quality. A study published in the 2009 Journal of Clinical Sleep Medicine reported that older volunteers with osteoarthritis who participated in a sleep hygiene program reported significantly better sleep and less pain. The benefits were evident even a year after the end of the program.