Arthritis pains can make it difficult to settle down at night.

Sleeping well is an essential part of maintaining your health, but arthritis pains can make it difficult to settle down at night.

Why is my arthritis keeping me awake?

According to the Arthritis Foundation, many people with the joint disorder suffer from secondary insomnia. This means that their inability to drift off into their dreams is caused by an existing condition instead of being a primary condition itself. Because the sleeping mind acknowledges pain, chronically inflamed joints can jolt you awake at night, preventing you from achieving a healthy deep sleep. Some people experience this disorder by waking up many times during the night, while others can barely fall asleep to begin with. Those who wake up many times throughout the night may not remember it when they feel exhausted the next day.

The Arthritis Foundation notes that the connection between pain and sleep can be a vicious cycle - the less sleep you get due to pain, the more inflamed your joints will be, causing more discomfort to interrupt your rest. People who do not get enough sleep are also more likely to be overweight, which can put additional stress on your already aching muscles.

Tips for getting more sleep with arthritis

1. Use heat
Hot water relaxes your joints, helping reduce inflammation and soothe aches and pains. Before getting into bed, try taking a hot bath, suggests Health Monitor. You will feel relaxed and comfortable when it is time to fall asleep. Drinking a hot beverage, like green tea or warm milk, can also help ease you into relaxation.

2. Do not think about it
According to the Arthritis Foundation, thinking about how hard it is to fall asleep will only keep you awake. Try taking your mind off things by starting your bedtime routine with an activity that requires your focus, like reading a book.

3. Use light blankets
Curling up under layers of blankets might seem snug and comfortable as you try to snooze, but the weight of these covers may cause pain if they put pressure on your joints all night. Make sure your sheets hang over the end of a footboard instead of landing in a pile around your feet, if that is a painful area for you. If your shoulder radiates with pain, avoid bunching your comforters up around your neck. Try searching for warm blankets made from lightweight materials.

4. Avoid supplementing your sleep
While you might feel low on energy after a night spent tossing and turning in pain, it is important to resist the urge to take a long nap or knock back more than a couple of cups of coffee. While these things might provide temporary relief from your exhaustion, they will only make it harder to get enough sleep the next night. Everyday Health also notes that you should avoid your bedroom during the day - train your body to realize that room is exclusively for relaxation.

For more on managing your arthritis:

Lifestyle Tips to Manage Your OAK
Managing Knee Pain
​9 Ways To Prevent Arthritis Flare-Ups