If you suffer from osteoarthritis or any form of inflammatory arthritis, the pain can be so intense as to prevent you from sleeping well.

Up to three-quarters of arthritis sufferers report difficulties with either falling asleep – or staying asleep – as a result of their condition and, for many, it is a cyclical condition, with the pain keeping you awake and the resultant feelings of fatigue from the lack of sleep making the pain even worse.

And as night approaches we can become anxious about the pain and the sleepless hours ahead, which of course, has the self-fulfilling effect of ensuring that’s exactly what occurs.

There are 3 main reasons:

Why Does Arthritis Cause A Sleepless Night?

1. The hormone cortisol, which helps tackle inflammation, is at a lower level at night
2. When the body is in a horizontal position it is easier for the inflammatory chemicals to collect in the fluid around joints and this can cause painful stiffening
3. In the stillness of the night, without daytime distractions, our sensitivity to pain can be exaggerated

Despite this, are there a number of straightforward things you can do to help improve the quality of your sleep.

The Top Ten Tips To Improve Your Sleep Despite Arthritis

1. Choose the right pillow

Pressure pillows, orthopaedic pillows, batwing pillows, and bed wedges are all options designed to spread body weight, ease pressure on the sorest joints, and to ensure the most comfortable body position when in bed.

You can also consider using leg raisers, knee supports, a butterfly pillow, or a neck-eze pillow. Keep your room cold as too warm can often lead to a restless sleep

Keep the air circulating by leaving the bedroom door open as well as a window. You can also consider using a fan when it’s especially warm, the cool air directly onto your body, as well as the hum of the fan, are both able to have a calm and soothing effect.

• Sleep on a heated mattress pad

The choice of mattress and mattress topper is critical to ensuring a comfortable, well-supported position in bed, especially when we suffer nightly pain as a result of arthritis. Some options include the Harley Ripple mattress topper, the Pressure-Tex mattress, and the range of Alerta Sensaflex mattresses.

• Take a hot bath before bed

This can be very effective at helping to ease stress and loosening the tension of muscles that surround the painful joints. The whole experience can be both more therapeutic and out-and-out indulgent with the addition of essential relaxation body oils and scented candles such as the Blissful Rest Candle.

• Sleep with minimal clothing

Particularly when very warm, a light sheet covering will help to reduce the discomfort and the risk of nigh-time entanglement. No more sweaty clothing sticking and ruffling and adding to the agony.

• Sleep in compression gloves

This can significantly reduce the throbbing pain while helping to keep fingers flexible and supported throughout the night. Some options include the Actimove gloves, the Neo G Comfort Relief range, and the Thermal Gloves.

• Invest in a hospital-style adjustable bed

Not the cheapest option but quite possibly a very rewarding investment. The benefits of being able to set a position that is suited to your particular needs, and to be able to reset that throughout the night according to circumstances, are sizeable. Some good examples can be seen here.

• Create An Effective Night-time Routine

Unwinding as the night approaches can make it easier to drift off to sleep once you are in bed. If you establish a routine that you stick to and one that is repeated each night, then your body begins to recognise these behaviours as bedtime signals and responds accordingly.

• Give yourself an afternoon nap

And a rest during the day is essential and full of wonderful, positive benefits. Studies show it boosts our mental well-being, sharpens our thoughts, improves our memory, de-stresses us, and gives us a shot of energy just when needed.

1. Make sure to take appropriate level – and regular – exercise during each day

Exercise is a key component to healthy living, with physical, mental, and emotional benefits all on offer. But we stress that the exercise should be appropriate to your condition: consider walking, swimming, or cycling (all good for strengthening muscles but kind to the joints). And the exercise should be strenuous enough to show gains over time but not so demanding as to cause physical damage. If in doubt about what is right for you, take the advice of your doctor.

Final Thoughts

This article has intentionally only considered natural methods for improving our sleep. There are several forms of medication that are also available, and we would advise that the advice of your doctor is taken before these are considered.

But what is clear is that there is no one method or technique that is guaranteed to be successful. It’s worthwhile experimenting with all of the ones mentioned – as well as several others not highlighted – until you find the one, or combination of a few, that works best for you.

The benefits of a good night’s sleep are so obvious to us all when obtained. So we hope these suggestions help you sleep better tonight and each and every night from now on.

Thanks for reading, and sleep well!