How does arthritis affect sleep and what can you do about it?

Imagine going to bed at night after a long day. But instead of experiencing sweet relief, you feel a sharp pain coming from your knees, giving you goosebumps. Whenever you try to fall asleep, the excruciating pain leaves you in agony for hours and keeps you awake for most of the night. It’s a daily nightmare for those suffering from arthritis, a debilitating chronic disease that causes inflammation, discomfort, stiffness and swelling in the joints. This condition causes various difficulties that interfere with the patient’s daily routine, and getting enough sleep is among the most difficult situations. Here are some strategies to help you sleep better:
Establishing a routine: Establishing a routine before bed can significantly improve sleep quality. If you have trouble sleeping, try to go to bed and wake up at certain times each day. Get enough natural light as it resets your body clock, making you feel more alert and refreshed in the morning and tired at night.
Pay attention to your sleeping position: Placing a pillow between your legs can be beneficial for side sleepers. If you sleep on your back, try placing a pillow under your legs.
Ensuring adequate physical activity: Regular exercise for patients keeps muscles and joints flexible and improves sleep quality. Even something as simple as a casual walk can help.
Maintaining a healthy diet: Reducing caffeine intake can help regulate sleep, as it is a stimulant and can cause restlessness at night. Tea, coffee, energy drinks and some sodas contain large amounts of caffeine. Alcohol consumption is also not recommended as it can worsen your sleep quality.
Avoiding electronic devices before bed: Turning off or avoiding all electronic devices an hour before bed may help. Light from devices such as laptops and phones can stimulate the brain, causing it to confuse night with day. Try a calming hobby like reading or meditating before bed.
Managing stress: Anxiety and/or depression caused by pain can negatively impact sleep. A combination of medications and lifestyle changes can help better manage arthritis in the early stages. However, as the condition progresses, joint replacement should be considered in severe cases. You should periodically consult a doctor to learn how to effectively manage the condition.
Author: Dr. Nishikant Kumar, Director and Head-Orthopaedics and Joint Replacement, Mediversal Multi Super Specialty Hospital, Patna