Approximately 80% of people with arthritis have trouble sleeping at night. Achy and stiff joints make getting comfortable nearly impossible and staying asleep can be a challenge. While it is easy to blame the lack of sleep on arthritis pain, research finds that the relationship is a two-way street. Poor sleep habits can make joint pain worse and pain can make it difficult to sleep. In fact, when you suffer from pain and a lack of sleep, the likelihood of disability or depression is increased.
Why Does Sleep Affect Arthritis Pain?
Lack of sleep can worsen arthritis pain and it all stems from the central nervous system (CNS). There is a mechanism in the CNS responsible for controlling pain perception (CPM), called “diminished conditioned pain modulation.”
The CPM includes analgesic pathways from certain areas of the brain to regular sensory input in the spinal cord. Typically, painful stimuli cause pain pathways to diminish, leading to reduced pain.
However, in people with arthritis, CPM is much lower, meaning the perception of pain is higher than in people without arthritis. A lower CPM can also negatively impact other symptoms of arthritis, such as mood.
Ways to Sleep Better
If you have stiff joints at bedtime and struggle to get a good night’s sleep, here are some tips to get a better night’s sleep.
Heat Therapy
15 or 20 minutes before going to bed, use a heating pad on any stiff or sore joints. Soothing your joints in a warm bath will have the same effect. Just be sure to cool down before getting in bed – being overheated can cause sleep problems!
Exercise and Stretch
When you have arthritis, you may think that exercising will cause more pain to your joints. However, stretching and regular exercise may decrease daily pain and increase range of motion. Plus, the activity will help you get more tired, making it easier to fall asleep.
Use Pillows
If you have arthritis in your hips and knees, laying on your side may help. Use pillows as support between your legs to stabilize your joints. This also adds extra padding for your joints. Pillows under your knees can help reduce joint pain in your lower back and hips. Experiment with pillow placement so you can get a good night’s rest.
Meditation Before Bed
Meditation can help train the brain to slow down before bed, but is also associated with helping to reduce chronic pain. Use guided meditation as you lay down or sit still with your eyes closed. Focus on breathing and relaxation during the process.
Contact ArthritisVIP.com to see how we can help your sleep.
