Having a joint disorder that thins the cartilage and damages the joints can be difficult. It can be difficult gaining any sleep at night when you are acutely aware of your pain. You may not know what to do except to distract yourself at night or hope that you don’t wake up prematurely. In addition to some better sleep habits, many of the symptoms of osteoarthritis can be addressed with over-the-counter (OTC) pain relievers.
Why is arthritis pain worse at night?
The increased awareness of your pain at night stems from a lack of sleep. Osteoarthritis and sleeping difficulties can be difficult experiences to endure. This can harm people’s minds and bodies in the long term. It can become a terrible cycle and possibly felt more because there are fewer distractions at night.
Studies completed by the American College of Rheumatology have found that this can lead to symptoms of depression in people who experience this disruption. Researchers at Johns Hopkins University had also found that people tend to feel pain more acutely due to their lack of sleep.
How do you get a good night’s sleep with arthritis?
When suffering from insomnia you can try different types of methods to help you ease into a new cycle of rest. There are many ways that you can try to sleep better.
- The foam or particular type of mattress you own is supposed to provide support and alignment for the spine. To ease aches clinical studies had found that the best types of mattresses tend to be medium to firm. That is because it tends to bring more relief to people who experience pain than firm mattresses as there is more support.
- Doing light exercises and stretching can help pain from becoming progressively worse in the long term. You can try water therapy if the pain is severe or yoga and tai chi as exercise programs that provide their benefits. You may find it easier to sleep and reduction of pain towards the end of the day.
- You may want to have a nighttime routine and healthier lifestyles consistently practiced. Eating early between 5 pm to 8 pm and removing electronic devices at night can improve the quality of your sleep. Healthier eating habits and reduction in smoking have long-term benefits in reducing pain and improving sleep.
What is the best position to sleep in with osteoarthritis?
Sleeping with a pillow between or underneath your knees helps with the pain. The recommendations are that you sleep flat on your back, in the fetal position, or reclining with a pillow. Dependant on what type of position is preferred by you. This can reduce pressure in the joints and bring relief when sleeping.
How can I reduce inflammation at night?
If the pain is severe, taking the medications prescribed by your doctor can help. Cold therapy is recommended to decrease inflammation. Although if your joints are not swollen or bruised you should consider using heat therapy to relieve the pain. The warmth stimulates your muscles and provides a way for your body parts to relax which can later help you to sleep. If you are doing cold and hot treatments around the same time it’s best to wait for your temperature to regulate before placing a different pack on your muscles.