How arthritis affects sleep and what you can do about it?

Imagine going to bed at night after a long day. However, instead of experiencing sweet relief, you feel a sharp shooting pain emanating from your knees, making your hair stand on its ends. Whenever you try to fall asleep, the excruciating pain leaves you in agony for hours, keeping you up for most of the night. This is a daily nightmare for those suffering from arthritis, a debilitating chronic disease that causes inflammation, discomfort, stiffness, and swelling in the joints. This condition poses several challenges that hamper a patient’s daily routine and getting adequate sleep is among the most difficult. Here are some strategies to help you sleep better:Setting a routine: Establishing a routine before bed can significantly enhance sleep quality. If you have trouble sleeping, try to go to bed and wake up every day at fixed times. Get adequate natural light as it resets your body’s clock, making you feel more awake and refreshed in the morning and tired at night.Being mindful of your sleeping position: Placing a pillow between the legs may be helpful for side sleepers. If you sleep on your back, try placing a pillow below your legs. Getting adequate physical activity: For patients, exercising regularly keeps the muscles and joints limber and enhances sleep quality. Even something as simple as a casual walk may help. Maintaining a healthy diet: Reducing caffeine intake can help regulate sleep as it is a stimulant and can cause restlessness at night. Tea, coffee, energy drinks, and some aerated beverages contain large amounts of caffeine. Alcohol consumption is not advisable either as it can worsen your quality of sleep. Avoiding electronic devices before bed: Turning off all electronics or avoiding them an hour before going to bed can help. The light from devices such as laptops and phones can stimulate the brain, causing it to mistake night for day. Try a calming hobby such as reading or meditating before bed. Managing stress: Anxiety and/or depression due to the pain can negatively impact sleep. A combination of medicines and lifestyle changes can help in managing arthritis better in the early stages. However, as the condition progresses, joint replacement must be considered in severe cases. You must consult a doctor periodically to learn how to efficiently manage the condition.Author: Dr. Nishikant Kumar, Director and Head-Orthopaedics and Joint Replacement, Mediversal Multi Super Specialty Hospital, Patna