Ever noticed the trouble that you go through due to insufficient sleep? You may have problems concentrating, experience irritation, and lack energy. This is a common problem in people living with Rheumatoid Arthritis (RA). The connection between sleep problems and rheumatoid arthritis is undeniable, as the discomfort and pain associated with the condition can significantly disrupt one's ability to achieve restful sleep.
Dr Viswesvaran Balasubramanian, Consultant Interventional Pulmonology and Sleep Medicine, Yashoda Hospitals, Hyderabad, explained how you can overcome sleep trouble.
Rheumatoid arthritis is a chronic autoimmune condition that affects the joints, causing pain, stiffness, and inflammation. The pain, inflammation, and stiffness associated with RA can make it challenging to find a comfortable position to sleep in, leading to difficulties falling asleep or staying asleep throughout the night. Also, the underlying inflammation and immune system dysfunction in RA can disrupt normal sleep patterns.
How To Overcome Sleep Problems Related To RA
While it may be difficult to completely eliminate sleep problems related to rheumatoid arthritis, there are several strategies you can try to improve your sleep. Here are some tips shared by Dr Balasubramanian:
Stick To A Consistent Sleep Schedule
You should stick to a consistent sleep schedule i.e. waking up and sleeping at the same time every day, including weekends. This helps to regulate your body's internal clock and promotes better sleep.
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Create A Comfortable Sleep Environment
Dr Balasubramanian advised you to make your bedroom conducive to sleep. Keep the room cool, dark, and quiet. Consider using earplugs, eye masks, or white noise machines to block out any disturbances that may interfere with your sleep.
Invest In Supportive Mattress And Pillows
A comfortable and supportive mattress can help alleviate pressure on your joints and provide better overall comfort. Similarly, using pillows that support your neck and spine can improve your sleep posture and reduce discomfort.
Practice Relaxation Techniques
Dr Balasubramanian said that you should engage in relaxation techniques before bed, such as deep breathing exercises, meditation, or gentle stretching. These activities can help calm your mind and relax your body, making it easier to fall asleep.
Also Read: From Destressing To Improving Sleep: Here're Are 7 Benefits Of Deep Breathing & How To Practice It
Manage Pain And Inflammation
Work with your healthcare provider to develop an effective treatment plan for your rheumatoid arthritis. By managing pain and inflammation, you may experience reduced discomfort at night, which can improve your sleep quality.
Regular Physical Activity
Dr Balasubramanian said that engaging in regular exercise, with your doctor's approval, can help improve sleep. Physical activity can reduce pain, promote better joint function, and release endorphins, which are natural mood boosters and sleep regulators. However, avoid exercising too close to bedtime because it can be arousing.
Avoid Stimulants And Electronic Devices Before Bed
Limit your caffeine, nicotine, and alcohol consumption, especially in the evening. Additionally, the blue light emitted by electronic devices, such as smartphones, tablets, and computers can interfere with your sleep. Therefore, try avoiding these devices for at least one hour before going to bed.
Bottomline
Dr Balasubramanian concluded, “If you've tried various strategies and still struggle with sleep, speak to your healthcare provider about potential sleep aids or medications that can help regulate your sleep patterns. However, it's important to use them under medical supervision and for short-term use only.”
Disclaimer
This article contains information provided by experts, however, we recommend you consult with your expert for a diagnosis based on your body type and medical history.