When it comes to arthritis, getting enough sleep is essential to maintain optimal health and well-being.
Many of us slip out of our routine over the Christmas period. Late nights can have a negative effect on our sleep pattern, and this will affect Arthritis pain. A poor sleep can cause pain to be worse and this can create a frustrating cycle of pain and poor sleep.
As a person ages, they typically require less sleep to function properly.
- 18–60 years: 7-plus hours
- 61–64 years: 7–9 hours
- 65+ years: 7–8 hours
Check out these tips to help you get a good night’s sleep if you struggle to sleep with Arthritis pain.
Ease a painful joint by using a heating pad or hot water bottle before bed. A hot bath is also effective in relaxing and heating the joints.
A good mattress can make a big difference in your level of comfort and support as you sleep. If you have arthritis, your mattress should be supportive but not too hard. If you can’t invest in a new mattress right now, consider adding a mattress topper.
Use pillows strategically
How you use pillows can be just as important as your choice of mattress. If you have hip or knee arthritis and like to sleep on your side, you may benefit from a pillow between your knees. If you have shoulder arthritis you may be most comfortable using a wedge pillow and sleeping on your back.
Exercise and stretch
Regular exercise tends to decrease joint pain and help maintain joints range of motion. People who exercise regularly tend to sleep better in general. Always consult your doctor before beginning an exercise routine.
Set your body clock
Get into the habit of setting your body clock to go to sleep at the same time each night. Establish a night routine to prepare your mind and body for sleep.
Put away light-emitting devices an hour before bedtime – phones, computers, TVs, e-readers etc.
There are several types of over the counter and prescription pain relievers specifically intended to both relieve pain and help you sleep better.
Talk to your doctor or pharmacist to make sure your sleep aid does not interact with any other medications or supplements you take.
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