Home Mental Health & Well-Being Sleep Doctor’s 7 Essential Tips for Managing Arthritis Pain at Night

Sleep Doctor’s 7 Essential Tips for Managing Arthritis Pain at Night

Published: Last updated:
Reading Time: 2 minutes

Recent data showing over 130,000 monthly searches for the term “arthritis” highlights the critical need for effective pain management solutions, especially as we observe Arthritis Awareness Month. In the UK, around 10 million people have arthritis, underscoring the significant impact this condition has on millions of lives and emphasising the importance of enhanced research and support systems.

As nighttime can exacerbate arthritis symptoms due to the natural decrease in cortisol, managing this pain is crucial for maintaining quality sleep. In recognition of Arthritis Awareness Month, Dr Nerina Ramlakhan has collaborated with Oak Tree Mobility to create a comprehensive guide designed to alleviate nighttime arthritis pain and enhance sleep quality. This guide offers tailored strategies, including optimising sleeping environments and customising exercise routines, empowering individuals to effectively manage their arthritis symptoms and improve their overall quality of life.

How to sleep when you’re dealing with pain

  1. Have an Epsom salt bath in the evening. Soak in bath water containing a good mug full of Epsom salts for at least 20 minutes to help relax the muscles and mind. The magnesium salts in the Epsom salts can help relieve pain.
  2. Don’t be afraid of the cold. Cold water immersion can reduce inflammation and pain. You might not want to go to extremes, but maybe consider ice packs or a 60-second cold shower.
  3. Avoid over-resting or napping during the day. Rest breaks are important for pain management, but over-napping will stop you from sleeping at night.
  4. If pain and wakefulness persist, keep some relaxing podcasts or relaxing music on standby that you can listen to to help soothe anxiety and restlessness. You might want to choose a podcast you’ve listened to repeatedly so that it doesn’t overstimulate your curious mind at night.
  5. I know that not sleeping might make you feel desperate, but try the herbal sleep tea blends. I find the Pukka and Twinings ranges particularly good.
  6. Motion is a lotion. Find small but safe ways to keep mobile, and make it joyful and fun if you can. Walking, aqua aerobics, swimming, and dancing will help to keep your joints lubricated and stop them from stiffening up.
  7. Life can be stressful, and if you are tired and in pain, things can seem even worse. Research shows that maintaining an optimistic outlook can help you sleep better and reduce your perception of pain. Cultivating gratitude and a realistically positive outlook can be helpful, and here’s how you go about doing it: Try to take time regularly throughout the day to think about what you are grateful for in your life – even small things like a nice cup of tea, a smile from a stranger, or a nice text message from a friend. Keep noticing these small moments of positivity, and you will start to find more of them in your days. A powerful practice is to write them down in a notebook before you go to sleep. Even taking five minutes to do this can make a difference in your stress levels. Finally, try to end your day on a positive note and avoid listening to or watching the news before you go to bed.

Dr Nerina Ramlakhan, a sleep expert, comments, “I hope that applying these simple but practical tools will help you not only get the restorative sleep that you need, but in the longer term, alleviate and heal your symptoms.”

© Copyright 2014–2034 Psychreg Ltd