10 Ways to Sleep Better With Rheumatoid Arthritis
Multiple strategies are often needed to sufficiently address sleep disturbances in people with rheumatoid arthritis because many different factors may be involved, including ongoing joint inflammation and fatigue. If you’re suffering from persistent sleep problems, it may be time to see a sleep specialist. But there are also some strategies you can try on your own to improve your sleep.
1. Take a Hot Shower or Bath
The combination of heat and water can act as a hydrotherapy session for your muscles and joints, relieving pain and stiffness. Slip into warm water before turning in for the night.
2. Try Heat Therapy
Invest in an electric mattress pad or an electric blanket and use it for 20 minutes to help you get comfortable before going to sleep. (Don’t leave it on all night; it’s a safety risk!)
3. Ice It Up
When joints are swollen, applying ice can be soothing and can help relieve inflammation.
4. Get Moving During the Day
5. Avoid Nighttime Stimulation
If you’ve been struggling with sleep, keep pets and television out of your bedroom. “In one of our studies examining sleep in patients with RA,” says Lee, “we asked patients to complete sleep diaries, and we noticed that a relatively large proportion of patients reported that their sleep was interrupted by pets, particularly cats. Obviously, pets can improve quality of life in many domains, but perhaps not sleep.” Also, avoid reading on an electronic screen (such as a computer, tablet, or smartphone) for at least an hour before bed.
6. Elevate Your Legs and Find the Right Position
It can be helpful to place a pillow under your knees, if you sleep on your back, to alleviate pressure on knee joints, hips, and back while you sleep. If you’re a side sleeper, place a pillow or two between your knees, advises the Arthritis Foundation.
7. Practice Meditation
To set the stage for better sleep, try meditating and focusing your attention on your breath or relaxing images to help your mind and body decompress from the day.
8. Ask About Sleep-Supportive Medications
You might also talk with your doctor about sleep-promoting prescription drugs. As for melatonin, “I would say that the jury is still out in this area,” says Lee. “Melatonin appears to have anti-inflammatory properties in animal models of several autoimmune conditions. However, the data from animal models of inflammatory arthritis, as well as from human studies of RA, have been contradictory, with some studies showing anti-inflammatory effects, and others showing positive associations between melatonin and higher disease activity.” She notes that more studies are needed to better understand the effects of melatonin in patients with RA.
9. Avoid Bedtime Snacks
Try to stop eating about three hours before going to sleep, advises the Cleveland Clinic. This allows enough time for your body to digest what you last ate without disrupting your sleep. Also, avoid alcohol, which may help you fall asleep but can interfere with your sleep quality during the night.
10. Create a Soothing Sleep Environment
Get a mattress that is as comfortable as possible. Lee notes that studies have shown that sleeping on high heat capacity mattresses (mattresses that draw heat away from the body, such as cooling gel mattresses) is associated with better sleep than low heat capacity mattresses (that is, conventional foam mattresses). Also, consider buying a whole-body pillow so you can better position your joints to relieve pressure and discomfort. Choose soft bed linens and blankets that don’t put extra pressure on your joints.
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