Evie Summers
Rheumatoid arthritis (RA) is an autoimmune disease that causes inflammation of the joints and debilitating joint pain. This pain can interfere with sleep, with up to 70% of people with RA struggling to fall asleep or stay asleep throughout the night. Sleep problems can increase levels of stress hormones, which in turn can aggravate flares and pain. However, a good night's sleep can improve your pain and your ability to manage it. Here are some tips to help you sleep better with RA.
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What You'll Learn
- Reduce pain with medication, supplements, or natural remedies
- Improve sleep quality with a comfortable mattress and bedtime rituals
- Identify and address anxiety, depression, and other mental health issues
- Exercise regularly and eat well to reduce inflammation and fatigue
- Track your sleep and RA symptoms to understand the connection
Reduce pain with medication, supplements, or natural remedies
Rheumatoid arthritis (RA) can cause intense joint pain that interferes with sleep. Sleep problems can increase stress hormone levels and aggravate flares, and may also affect your ability to manage pain.
Reduce pain with medication
If pain is preventing you from sleeping, taking painkillers before going to bed can help, especially if they are slow-release and last through the night. Some medications, such as the steroid prednisone, can cause insomnia, agitation, or depression. Therefore, it is important to discuss medication with your doctor.
Reduce pain with supplements
Some supplements that may help with pain reduction include:
- Ginger: Ingesting 2 grams of ginger per day can reduce muscle pain and inflammation.
- Turmeric: This spice contains the antioxidant curcumin, which helps protect the body from free radical molecules that can damage cells. It can also reduce inflammation and pain.
- Boswellia: Boswellia, or frankincense, has been found to be an effective, safe treatment for osteoarthritis (OA).
- Feverfew: This medicinal plant has been used to treat rheumatoid arthritis, as well as fever, migraines, toothaches, and stomach aches.
- White willow bark: This ancient remedy has been used to treat pain and inflammation, with effects comparable to aspirin.
- Resveratrol: This dietary supplement is available as a capsule, typically in doses of 50 to 500 mg daily.
Reduce pain with natural remedies
Natural remedies that may help with pain management include:
- Relaxation techniques: Keeping your mind occupied with pleasant thoughts or distractions can help take your mind off the pain. Visualization techniques, meditation, and relaxation methods can be learned through books, CDs, YouTube videos, and apps.
- Essential oils: Lavender oil, in particular, has been found to relieve pain when inhaled or applied to the skin.
- Herbal remedies: Herbs such as feverfew have been used to treat rheumatoid arthritis.
- Heat and cold treatment: Applying heat or cold can help alleviate pain.
- Acupuncture: This traditional therapy may help with pain relief.
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Improve sleep quality with a comfortable mattress and bedtime rituals
Sleep problems are a common issue for people with rheumatoid arthritis (RA). The intense joint pain and inflammation associated with RA can make it difficult to fall asleep or sleep through the night. Additionally, the stress caused by a lack of sleep can lead to more flares and increased pain. Therefore, it is important to improve sleep quality to manage RA symptoms effectively. Here are some tips to achieve better sleep with RA through a comfortable mattress and bedtime rituals:
Choose a Comfortable Mattress
Selecting a suitable mattress is crucial for a good night's sleep. Your mattress should provide adequate support and comfort, ensuring your neck is in a neutral position. Consider investing in an adjustable bed that allows you to change positions with the touch of a button. This can be especially helpful if you experience joint pain or stiffness, as it enables you to find the most comfortable sleeping position.
Establish a Relaxing Bedtime Routine
Developing a soothing bedtime routine can help signal to your body that it's time to wind down and prepare for sleep. Here are some ideas to include in your routine:
- Warm bath: A warm soak before bed can help loosen up painful joints and release stress, making it easier to relax.
- Stretching: Gentle stretching before bed can be a calming ritual that relieves pain and stress. It can also improve flexibility and contribute to better sleep quality.
- Herbal teas: Drinking herbal teas such as chamomile, peppermint, lavender, or valerian root can promote relaxation and potentially improve sleep.
- Visualisation and meditation: Engaging in visualisation techniques or meditation can help take your mind off pain and anxiety. You can use books, CDs, YouTube videos, or apps to guide you through these practices.
- Limit screen time: Reducing screen time before bed, especially blue light exposure, can improve sleep quality.
Additional Tips for Better Sleep with RA:
- Exercise regularly: Regular physical activity, including cardio and strength training, can improve sleep quality and help manage RA symptoms.
- Avoid sleep disruptors: Identify and avoid foods, drinks, and substances that disrupt your sleep, such as alcohol, caffeine, or certain trigger foods.
- Consistent sleep schedule: Maintaining a regular sleep schedule, with consistent bedtimes and wake-up times, can improve sleep quality.
- Address anxiety and depression: RA can cause or worsen anxiety and depression, affecting sleep. Seek support and treatment for mental health issues to improve sleep and overall well-being.
- Medication adjustments: Discuss your medications with your doctor, as certain RA medications may contribute to sleeplessness. Adjustments or alternative treatments may improve your sleep.
- Pain management: Consult your healthcare team for strategies to manage pain, such as splints, exercise plans, or pain-relieving medications.
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Identify and address anxiety, depression, and other mental health issues
Sleep problems can increase levels of stress hormones and aggravate flares, and a lack of sleep may also interfere with how the central nervous system processes pain. This can create a cycle of pain and sleeplessness, which can be particularly challenging for people with RA.
Anxiety and depression are common mental health issues that can affect sleep. If you are experiencing anxiety or depression, it is important to seek help and support. Here are some ways to identify and address these issues:
Identifying Anxiety and Depression
Anxiety and depression often go hand in hand, and it is common for those struggling with one to also struggle with the other. These disorders are highly treatable, yet only a small percentage of affected people receive treatment. It is important to be able to identify the signs and symptoms so that you can seek help.
Some early warning signs of anxiety and depression include:
- Avoiding things once enjoyed
- Increased difficulty in coping with stressful situations
- Excessive worry and fear that interferes with daily activities
- Feelings of sadness that last for a long time and interfere with normal, everyday functioning
Addressing Anxiety and Depression
If you are experiencing symptoms of anxiety or depression, there are several ways to address these issues and improve your mental health:
- Talk to a doctor or mental health professional: They can help determine the best treatment plan for you, which may include therapy, medication, or other interventions.
- Therapy: Outpatient psychotherapy, such as cognitive behavioral therapy or dialectical behavioral therapy, can be effective in treating anxiety and depression.
- Medication: Your doctor may prescribe medications to help relieve symptoms of anxiety and depression.
- Lifestyle changes: This can include changing your exercise and eating habits, improving sleep hygiene, avoiding alcohol and recreational drugs, and joining a support group.
- Social support: Lean on your support network and reach out to loved ones for help. They can provide a listening ear and assist you in seeking professional help if needed.
- Relaxation techniques: Practices such as meditation, visualization, and diaphragmatic breathing can help reduce anxiety and improve mental well-being.
- Quit smoking: Smoking is not a treatment for depression or anxiety, and quitting can be an important step in improving your mental health.
Remember, it is important to seek professional help if you are experiencing anxiety or depression. By addressing these mental health issues, you can improve your overall well-being and sleep quality.
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Exercise regularly and eat well to reduce inflammation and fatigue
Exercise and a healthy diet are key to reducing inflammation and fatigue caused by rheumatoid arthritis (RA). RA is a chronic, systemic, autoimmune disease that affects joint health, causing pain, inflammation, fatigue, cardiovascular issues, and muscle loss. Regular exercise is essential to maintaining joint health and function, strengthening ligaments, and preventing cartilage tissue from becoming fragile. An optimum exercise program for people with RA includes both aerobic and resistance training, which can improve cardiovascular health and physical function.
A healthy diet can also help to reduce inflammation. Some foods that can increase inflammation include sugary foods and refined carbohydrates, alcohol, and salt. On the other hand, fruits and vegetables are loaded with antioxidants and vitamins that can aid in preventing inflammatory arthritis. Specifically, cherries, strawberries, blueberries, blackberries, spinach, kale, broccoli, and citrus fruits like oranges and grapefruits have anti-inflammatory effects. Olive oil is another food with anti-inflammatory properties, as well as nuts, which are packed with inflammation-fighting monounsaturated fats.
In addition to fruits, vegetables, oils, and nuts, some types of fish are good sources of inflammation-fighting omega-3 fatty acids. Salmon, tuna, sardines, herring, anchovies, and scallops are all beneficial in reducing inflammation. If you don't like fish, fish oil supplements can be taken to ease joint stiffness, tenderness, pain, and swelling.
By exercising regularly and eating a healthy, well-rounded diet, people with RA can reduce inflammation and fatigue, improving their overall quality of life.
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Track your sleep and RA symptoms to understand the connection
Sleep and RA symptoms are interconnected. Poor sleep can compromise your ability to manage your RA, and RA symptoms can make it difficult to sleep. Tracking your sleep and RA symptoms can help you understand this connection and improve your sleep quality. Here are some ways to do that:
Understand the Bidirectional Relationship
Faith Luyster, PhD, an assistant professor in the University of Pittsburgh School of Nursing, states that there is a "bidirectional relationship between RA and sleep." RA mechanisms can affect sleep, and sleep can influence pain, fatigue, and quality of life in patients. Understanding this connection is the first step toward improving your sleep and managing your RA symptoms.
Use a Sleep and RA Tracking Tool
Consider using a dedicated app or journal to track your sleep and RA symptoms. For instance, the OPERAS app, linked with a Fitbit, allows you to record your physical activity, symptoms, medications, and health notes. It provides visual charts and reports to help you identify trends and patterns over time. Additionally, the Arthritis Foundation's TRACK + REACT platform enables you to record your sleep quality, pain, fatigue, and other factors to identify connections between your daily activities and RA symptoms.
Note Down Specific Observations
When tracking your sleep and RA symptoms, pay attention to details. Note down the number of hours you sleep, the quality of sleep, and any disruptions or disturbances. Regarding RA symptoms, record pain levels, inflammation, fatigue, and any other relevant observations. By being specific, you can identify patterns and make more informed decisions about your health.
Reflect on Your Progress
Regularly review your sleep and RA symptom tracking data to identify trends. For example, you may notice that your pain levels increase after a poor night's sleep or that certain activities or exercises or medications help improve your sleep quality. This reflective process can help you make adjustments to your routine and work towards better sleep and RA symptom management.
By tracking your sleep and RA symptoms, you can gain valuable insights into the connection between them. This knowledge will empower you to make informed decisions about your health and work collaboratively with your healthcare team to improve your overall well-being.
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Frequently asked questions
Insomnia is a common symptom of RA. It can be caused by medications, such as steroids, or by pain and inflammation. Talk to your doctor about changing your medication or managing pain and inflammation. You could also try taking melatonin supplements, but always check with your doctor first.
Sleep fragmentation, or non-restorative sleep, occurs in more than half of RA patients. It can be caused by sleep disorders such as sleep apnea or restless legs syndrome, or by the pain and inflammation associated with RA.
Poor sleep can increase levels of stress hormones, which can aggravate flares and pain. It can also compromise your ability to manage your RA, affecting your quality of life.
Some natural ways to improve sleep include:
- Regular exercise
- Stretching
- A warm bath
- Herbal teas
- Marijuana or CBD
- Adjusting your diet
- Meditation and visualisation
- A comfortable mattress
- Compression gloves
- A powerful fan
Sleep issues should be discussed with your healthcare team. Depending on the cause, a GP, rheumatologist, occupational therapist or physiotherapist may be able to help.
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