To be deprived of sleep can cause health issues, especially for patients suffering from arthritis.<\/p>\n\n\n\n
The condition can worsen and create a vicous cycle of negative affects if a patient does not sleep well.<\/p>\n\n\n\n
Murray Hewlette, chief executive officer (CEO) of Affinity Health, explains arthritis is a broad term encompassing over 100 types of joint disease. Common symptoms include pain, stiffness and swelling, which can make sleep elusive for those affected.<\/p>\n\n\n\n
\u201cPoor sleep can negatively affect one\u2019s quality of life. However, there are strategies and lifestyle changes that can significantly improve sleep for people with arthritis.\u201d<\/p>\n\n\n\n
She highlights five tips to sleep better with arthritis.<\/p>\n\n\n\n
Sleep environment<\/strong> <\/p>\n\n\n\n Ensuring a comfortable sleep environment is essential for everyone, but it is particularly crucial for arthritis patients. Here are some tips to enhance your sleep setting:<\/p>\n\n\n\n \u2022 Choose a comfortable mattress and pillows that properly support your body. Memory foam or adjustable mattresses can help distribute your body weight evenly, reducing pressure on painful joints.<\/p>\n\n\n\n \u2022 Maintain a calm, dark and quiet bedroom. Use blackout curtains and use white noise machines to mask disruptive sounds.<\/p>\n\n\n\n \u2022 Keep the bedroom well-ventilated and at a comfortable temperature. A slightly cooler room (around 18 \u00b0<\/span>C to 21 \u00b0C) is generally conducive to better sleep.<\/p>\n\n\n\n Pain management<\/strong> <\/p>\n\n\n\n Managing pain is a central aspect of improving sleep for people with arthritis. Consult with your healthcare provider to explore pain relief options, which may include:<\/p>\n\n\n\n \u2022 over-the-counter pain relievers or prescription medications to manage inflammation and pain;<\/p>\n\n\n\n \u2022 physical therapy or exercises tailored to your condition to improve joint function and reduce discomfort; and<\/p>\n\n\n\n \u2022 heat or cold therapy that can be applied to painful joints before bedtime to alleviate pain and stiffness.<\/p>\n\n\n\n Evening routine <\/strong> <\/p>\n\n\n\n Establishing a calming evening routine can signal your body that it is time to wind down. Try incorporating the following relaxation techniques:<\/p>\n\n\n\n \u2022 You can use gentle stretching exercises to alleviate tension and promote flexibility.<\/p>\n\n\n\n \u2022 Warm baths or showers, particularly with Epsom salts, can help relax muscles and soothe joint pain.<\/p>\n\n\n\n \u2022 Relaxation techniques such as deep breathing exercises, meditation or progressive muscle relaxation can calm the mind and reduce anxiety that might interfere with sleep.<\/p>\n\n\n\n Mindful sleep positioning<\/strong> <\/p>\n\n\n\n Choosing the correct sleep position can make a significant difference in reducing pain and discomfort. While preferences vary, many people living with arthritis find relief by:<\/p>\n\n\n\n \u2022 sleeping on their back with a pillow under their knees to reduce pressure on the lower back and hips;<\/p>\n\n\n\n \u2022 placing a pillow between their knees when sleeping on their side to keep the spine aligned and relieve pressure on the hips and knees; and<\/p>\n\n\n\n \u2022 not sleeping on their stomach, as this can strain the neck and spine.<\/p>\n\n\n\n Diet and lifestyle choices<\/strong> <\/p>\n\n\n\n The foods you consume and your daily lifestyle habits can influence arthritis symptoms and sleep quality. Therfore:<\/p>\n\n\n\n \u2022 Eat a balanced diet rich in anti-inflammatory foods such as fruits, vegetables, whole grains and fatty fish high in omega-3 fatty acids, such as salmon or mackerel.<\/p>\n\n\n\n \u2022 Caffeine and alcohol consumption should be limited, especially in the hours before bedtime, as they can disrupt sleep.<\/p>\n\n\n\n \u2022 Stay hydrated throughout the day, but reduce fluid intake closer to bedtime to avoid waking up in the middle of the night to use the restroom.<\/p>\n\n\n\n \u2022 Regular physical activity, such as gentle exercises or walking, can aid in the improvement of joint function and the reduction of pain. However, avoid strenuous exercise close to bedtime because it may stimulate your body and disrupt sleep.<\/p>\n\n\n\n In addition to these tips, individuals with arthritis must work closely with their healthcare providers to develop a personalised plan for managing their condition and improving sleep. Arthritis medications and treatments continue to advance, offering more effective options to manage pain and inflammation.<\/p>\n","protected":false},"excerpt":{"rendered":" To be deprived of sleep can cause health issues, especially for patients suffering from 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