Oftentimes the pain we experience with arthritis makes it hard to sleep. Here are ways to overcome and get the sleep you need.
No one told me that, at times, restorative sleep would be nearly impossible. I figured this out after the many times I awoke more tired than I was before I went to bed. I have learned that getting enough quality sleep helps me to feel better, think clearer, manage pain, and be at my best during my waking hours.
People who live with chronic illness and pain can find themselves struggling with insomnia and other sleep issues. The National Institutes of Health informs us that at least 23% of Americans with arthritis have reported a link between sleep loss and arthritis pain. For people living with fibromyalgia, as much as 75% reveal that they have sleep disturbances and daytime fatigue, according to researchers at the National Fibromyalgia Research Association.
For so many living with chronic illness and pain, sleep is the only reprieve we get from our pain. Often, however, good quality sleep is hard to get when pain is keeping you up at night, and being tired makes your pain and symptoms worse. It becomes a vicious cycle. And even when you do sleep, pain can wake you during the night or cause you to wake up feeling tired.
The good news is that there are ways that you can still get good quality sleep despite pain and symptoms.
Here are 4 things I learned about getting good quality sleep.
The simple act of getting a good night’s sleep is powerful because sleep affects every part of our bodies from our organs to our brains to our bones to our muscles. Our brains are usually affected first when we are not getting enough sleep. This is because they operate like computers. During the day, our brains are accessing vast amounts of data, and at night, they need to sort through that data, delete anything unnecessary and process the events of the day. Without adequate sleep, the brain cannot do these things.
There was a time I despised having to sleep because this is when the pain started. I would spend the entire day keeping myself busy so as to forget how much pain I was in. At night, my body was physically tired but pain kept my mind up. To make matters worse, the daytime meant sleepiness, tiredness and grogginess, and I dealt with limited function from cognitive issues I developed as a result of not getting quality sleep.
But today, I know how important my sleep is and I do everything in my power to make sure I am practicing good sleep habits and managing chronic illness symptoms that make sleep hard.
A good night’s sleep won’t guarantee you won’t get sick, but it will shorten the time it takes to get better. It will also keep you from getting sicker. And you are less likely to get sick if you are sleeping well.
Having two chronic illnesses, I know that my immune system doesn’t work well and it is on overdrive when I am not getting enough sleep. There has been research showing that your T-cells, the cells that play a key role in immunity, will drop when you are sleep deprived. When we get sick or our chronic illness symptoms are particularly acting up, the lack of rest makes us sicker.
Researchers suggest that good sleep habits help you to get restorative sleep. And, if you practice good sleep habits, you will find you are sleeping better, feeling better and functioning better.
Over time, I have learned to place restrictions on my daily routines. I have also learned to make better decisions throughout my day and night so that I can wake up rested and alert throughout the day. I now practice going to bed and waking up at the same time each day. I have also taken short naps when possible to help manage my daytime fatigue. I avoid large meals close to bedtime and make sure I am staying hydrated throughout the day, but reduce my fluid intake close to bedtime. I keep moving throughout the day to reduce stress and loosen stiff and painful joints. I am not an Olympic champion by any means but I do what works for me.
When pain and disease symptoms are controlled, you have a better chance of getting good quality sleep. Talk to your doctor about finding alternate ways to manage and treat your pain and symptoms. Different medications and therapies, including massage, relaxation, yoga and acupuncture, can provide stress and pain relief, helping you to relax and sleep better at night.
Side effects from medication can also cause sleep issues. If you suspect your medications are causing your sleep problems, talk to your doctor about switching to another medication or using alternative therapies so you are not up at night. Your doctor can also prescribe a sleep aid or suggest a natural option.
After realizing my sleep issues were affecting my life, I talked to my rheumatologist about a plan to get my rheumatoid arthritis and fibromyalgia under control. She also suggested a natural sleep aid. Getting my pain under control and using a natural sleep aid helped me to get the sleep I desperately needed. Sleep aids, like Melatonin, work by slowing brain activity down so you can fall asleep more easily.
It is important for patients who are chronically ill to get plenty of sleep because pain and sleep are essentially connected. Getting restorative, quality sleep can help patients restore energy levels, improve mood, lessen fatigue and minimize pain.
Smartphone Apps for Managing Chronic Pain
Tips for Dealing with Arthritis Pain
How to Beat Stress-Induced Insomnia
Copyright © www.orthopaedics.win Bone Health All Rights Reserved
