About This Column
Here you'll find advice on how to take a more comprehensive approach toward managing your rheumatoid arthritis (RA). Keep in mind, this column is intended to advise you on how to complement your treatment, not replace it. Please consult your doctor to determine what advice may be right for you.
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Tips For Sleeping Tight
Mar 25, 2009
Does your RA ever keep you awake at night? Do you find that a lack of restful sleep can then aggravate your RA? This kind of vicious cycle is common among people with RA, and it can affect more than just your symptoms. In fact, your overall health and well-being are closely tied to getting good, regular sleep. So if you answered "Yes" to either of the questions above, consider the tips below.* You should also be sure to talk with your rheumatologist at your next appointment. He or she can make suggestions specific to you and adjust your medication to help control nighttime pain.
Stay active during the day.
Exercise every day. Use up your energy before bedtime
Avoid vigorous exercise and activities within 2 hours of bedtime (mild stretching is OK)
Avoid naps within a few hours of bedtime
Establish a regular evening routine.
Go to bed at the same time every night (and wake up at the same time every morning)
Take a warm bath before bed to help calm your body and clear your head
Drink a warm cup of non-caffeinated tea or water with lemon to aid in relaxation
Avoid eating 2-3 hours before bedtime, especially large meals
Try not to watch television before bed, especially the news (it can be disturbing)
Avoid working in bed before trying to go to sleep
Create a restful and relaxing sleep environment.
Make your bedroom as dark, quiet, and comfortable as possible. Consider room-darkening shades to block outside noise and light
Use a small night-light if you must get up at night. Avoid turning on bright lights
Turn your clock away from your line of sight, and avoid using ticking clocks. Seeing or listening to time pass will only make you more anxious about getting to sleep
Turn off your cell phone and computer (or better yet, keep them out of the bedroom altogether)
Avoid medicines and other substances that may keep you awake at night.
Read the side effects of all over-the-counter and prescription medicines you take, and talk with your doctor about avoiding any that may keep you awake at night
If you use sleep medication, be sure to take it only as directed
If you haven't quit altogether, avoid smoking within several hours of bedtime
Limit your intake of caffeinated and alcoholic beverages, especially within a few hours of bedtime
Researchers are continuing to investigate the relationship between sleep and RA, but there is already consensus that sleep is crucial to your health and well-being. So talk to your rheumatologist about the tips we discussed and any other suggestions he or she may have. With the right routine and a restful environment, you'll be well on your way to enjoying a better night's sleep. Until next week, pleasant dreams...
* Based on information from the Arthritis Foundation (www.arthritis.org).
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