If joint pain is keeping you up in the wee hours of the morning, tell your doctor so that she can determine if your arthritis meds are properly managing your symptoms. While your doctor may prescribe stronger pain meds, such as opioids, for short-term use, they come with many downsides and can leave you feeling sleepy the next day. For some people with chronic pain, low-dose antidepressants can help them sleep better by interrupting the pain cycle. You may have to try several medications before you find one that works for you.
Stress and arthritis are commonly linked, and stress can also contribute to poor sleep. Alleviating thoughts or actions that cause stress can help you manage your disease and reduce pain. Relaxation techniques such as deep breathing, progressive relaxation and guided imagery can help manage stress and can be easily done at bedtime.
Although it’s sometimes dismissed as too simple, it’s a good idea to create good sleep habits that you practice whether you are feeling pain or not – known as sleep hygiene. These actions can be an important first step in warding off or overcoming insomnia.
The goal is to eliminate any stimulants that may be keeping you up, and to train your mind to associate your bedroom with sleep – successful sleep, says Andrew Jamieson, MD, associate clinical professor of psychiatry, the University of Texas Southwestern Medical Center at Dallas.
Good sleep practices include the following:
- 消除咖啡因。
- Avoid naps.
- Don’t drink alcohol.
- Don’t eat a large meal near bedtime.
- Exercise. While some experts used to advise not exercising at night, at least one study shows nighttime exercise doesn’t necessarily keep you up. Experiment with times to see what works for you.
- 每天按时睡觉和起床。
- Reserve your bedroom for sleep and sex – no TV, piles of laundry to sort or even books.
- If you can’t sleep, get up after 20 minutes. Go into another room and read or listen to music until you’re sleepy. Don’t use bright lights or watch TV.
你可以考虑写睡眠日志，记录你的睡眠/醒来模式，可以帮助你的医生确定你的哪些夜间习惯可能会影响睡眠。改变你的生活方式可以帮助你睡个好觉。大多数专家表示，睡眠药物只能作为最后的手段，或者只能在短期内使用，在你努力改变生活方式的时候提供缓解。
Related Resources:
- Can Managing Stress Keep RA Symptoms in Check?
- Chronic Pain and Insomnia- Here’s Why You’re Tossing and Turning
- Why Osteoarthritis Could Disrupt Your Sleep—and Your Partner’s