Southwest Florida's Health and Wellness Magazine Health and Wellness Articles
By Dr. John C. Kagan, M.D.
Many individuals with osteoarthritis struggle to maintain healthy sleep patterns due to joint pain keeping them up at night. If osteoarthritis is disrupting your sleep, chances are, you are not getting the adequate amount of sleep that will enable you to awake refreshed and ready to face the day. In order to prevent insomnia from worsening your joint pain, it is essential to maintain healthy sleep habits.
Preparing for sleep doesn’t begin when you hit the sheets. Small actions throughout the day can set the tone for your sleep that evening and prepare your body for slumber. In order to get a better night’s rest, do not eat a heavy meal before you go to sleep and avoid caffeine and alcohol. Promote sleep by adjusting temperature, darkness and noise levels in order to keep your room comfortable and inviting for sleep. Exercising during the week can help improve your sleep cycle, but be sure to avoid substantial activity right before going to bed so that your body has adequate time to wind down. Another essential step to promoting sleep is to encourage your brain to associate your bed with sleep by using it for sleeping only. Avoid watching television or working in the bedroom so that when you finally climb into bed at night your mind is prepared for a good night’s rest.
Poor sleep habits easily lead to sore joints and pain in the morning. Many individuals experience pain in their joints as they begin to move around in the morning and those who suffer from osteoarthritis can consider getting out of bed to be a painful process. Fortunately for those with osteoarthritis, the morning pain typically lasts for only a few minutes and pain will lessen as the individual continues to move. In order to make waking up easier on your body, implementing healthy sleeping habits can ensure that you are getting a good night’s sleep and are ready to face the new day.
A “Sleep in America” poll from the National Sleep Foundation reveals that 72 percent of older adults that have been diagnosed with arthritis also experience difficulty sleeping. Developing a regular sleep-wake schedule throughout the week can greatly improve your ability to sleep. In addition to maintaining a regular schedule, it is also helpful to incorporate relaxing activities into your evening routine in order to set the tone for your sleep. Turn off the television, computer or phone and instead take a warm bath, listen to soothing music or play an audio book. These activities encourages your body to relax and prepare for sleep.
According to the Arthritis Foundation, “At least half of people with osteoarthritis have trouble falling asleep or staying asleep throughout the night.” As much as you may desire a good night’s rest, finding a comfortable sleeping position could be challenging if your joints are sore. Utilize lumbar or cervical pillows in order to support your body and relieve joint pain. If pain persists, the problem may be your mattress. While the type of mattress is really a matter of personal preference, it is important to choose a mattress that is comfortable, yet also provides sufficient support for your joints. The right mattress can provide the relief that osteoarthritic joints need, so take your time and find the mattress that is best for you.
If you are experience pain during the night, the timing of your medication may be to blame. If you are regularly affected by arthritic pain in the evening hours, talk to your doctor about the time that you take your medication. In some cases, simply adjusting your medication schedule may make your body more comfortable throughout the night and improve your sleep.
If you are experiencing joint pain and are concerned about its effect on your sleeping habits, it is important to speak with a doctor to discuss your options for pain relief. Dr. John C. Kagan and his staff are ready to answer your questions. Dr. Kagan has more than 30 years of experience as an orthopedic surgeon and sports medicine specialist treating patients in Southwest Florida. He specializes in treating patients with knee, shoulder and hip pain, as well as general orthopedics and hand surgery. For more information, visit www.kaganortho.com or call 239-936-6778.
