The pain of arthritis makes it difficult for many people to get a good night’s sleep. To make matters worse, throwing and turning at night can actually increase your perception of pain.
“There is an interrelationship between pain and the poor sleep. Poor people sleep, They tend to feel more pain, “says Dr. Kevin Fontaine, an assistant professor of rheumatology at Johns Hopkins University. “If a person with arthritis can improve their sleep quality, they can usually reduce their daily pain.”
Here are 8 tips for a better sleep from arthritis specialists.
1. Do not sleep with joint pain
Managing arthritic pain is always important, but especially before bedtime. “Sleeping in pain is almost certain to cause sleep problems,” says Fontaine.Try to make your arrangement dosage It schedules to provide peak relief around the time you want to go to bed. Avoid activities in the evening that may cause a relapse of arthritic pain. “Some people with arthritis feel better sleep if they take a hot shower before bedtime or use an electric blanket to relax. Joint pain“, Said Andrew Lui, PT, DPT, a clinical assistant professor at the University of California, San Francisco.
2. Avoid stimulants before bedtime
Drinking coffee or other caffeinated beverages at the end of the day disturbs your sleep with little news.But many people are unaware of other hidden sources caffeineIncludes cola and some over-the-counter painkillers.Always check the label to make sure you haven’t got it caffeineBlack tea also contains stimulants to wake you up when you want to sleep. If you have sleep problems, evening herbal teas are better. Alcohol may help some people fall asleep, but too much alcohol can interfere with sleep in the middle of the night and cause them to wake up and throw.
3. Coping with everyday stress
The inevitable stress of everyday life can also disrupt sleep. Of course, you can’t eliminate them all, but you can place them instead. “One strategy is to avoid stressful activities and thoughts before bedtime,” says Fontaine. “If you get frustrated, don’t watch the news. Don’t pay your bill. Don’t make a list of everything you have to do tomorrow.” Instead, something you can relax within an hour or two. Please adjust the schedule to do. Bedtime. I listen to music. I read a book. Work on your hobbies as long as you feel calm. If you still feel overwhelmed, practice relaxation techniques such as meditation and progressive relaxation.
4. Exercise to help with arthritis and sleep
Be as active as possible during the day. This strengthens your muscles and joints-and it can help you get tired enough to fall asleep. Activities have also been shown to relieve stress that promotes a good night’s sleep. Being active is not always easy when you are suffering from arthritis. Still, swimming, water aerobics, And moderate walking is feasible for many people with arthritis. “The general wisdom is to exercise early in the day. motion It can be inspiring in itself, “says Fontaine. “But some of our patients prefer to do a little lighter activity in the evening. For example, walking around the neighborhood and getting tired. The best advice is to find the one that suits you. is.”
5. Create a healthy sleeping room
Reserve your bedroom for sleep. Then you will associate hiding with falling asleep. “Avoid watching TV, reading, working on your computer, or doing other exciting activities in bed,” says Dr. Wilfred Pigeon, an assistant professor. Psychiatry Author at the Institute for Sleep Neurophysiology, University of Rochester Sleep Manual: Train your mind and body to achieve the perfect night’s sleep“Make your bedroom as sleepy as possible. Install heavy curtains and shades to eliminate disturbing light. Use earplugs if sound is an issue.”
What is the best mattress? According to experts, medium-sized mattresses are often the best choice for back pain. “If you are suffering from knee pain, try putting a pillow under or in between knee This is to relieve some joint pressure, “said Dr. Kimberly Top, a professor and chairman of the Department of Physical Therapy and Rehabilitation Services at the University of California, San Francisco. “A small pillow under the neck helps to align and avoid the spine Neck pain While you sleep. Experiment to find out what makes you comfortable. “
6. Don’t stay in bed
It may sound paradoxical, but staying in bed for long periods of time can lead to sleep deprivation.treat insomnia, Experts often limit the amount of time people spend in bed. “By doing so, the more you fall asleep at bedtime, the more likely you are to get sleepy,” says Pigeon. “If you find yourself lying in bed for more than 15 minutes and find yourself unable to sleep, do something less stimulating until you get out of bed and get sleepy enough to try to sleep again.” Reason: You are in bed Does not associate with feeling restless. Over time, this strategy helps to relate to sleep rather than throwing or spinning the bed.
7. Use sleeping pills sparingly
Sleeping pills may help people with acute symptoms insomniaBut if you are suffering from chronic insomniaAs is often the case with many people with arthritis, first-line treatment should be better sleep hygiene, Pigeon says. “Drugs treat symptoms. Behavioral medicine can actually cure insomnia“He says. In fact, some studies have shown that behavioral medicine may be more effective for many people. “Sleeping pills often help people get over the bad patches of insomnia,” says Pigeon. “But when people stop taking them, insomnia often reoccurs-unless they learn to practice better sleep habits.”
8. Put everything together to improve sleep hygiene
The basic tip for promoting good sleep habits is sometimes called “sleep hygiene”. Together, they can have dramatic effects on improving sleep quality. A study published in the Journal of Clinical Sleep Medicine in 2009 reported that older volunteers with osteoarthritis who participated in sleep hygiene programs had significantly improved sleep and less pain. Even one year after the end of the program, the benefits were clear.
Arthritis pain and sleep
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