Painsomnia is the inability to sleep due to pain. And, it is a major problem for people with arthritis. According to the Arthritis Foundation, as many as 80% of people with arthritis have trouble sleeping. With stiff, achy, and swollen joints, getting comfy, dozing off, and staying asleep while in pain due to arthritis can be very difficult.
When suffering from arthritis people can have chronically inflamed joints. This inflammation leads to weakness, pain, and eventually drowsiness and exhaustion, or fatigue. Research finds that the relationship between pain and sleep actually works both ways. Poor sleep can make your joint pain worse, and even increase the likelihood that you may become disabled or depressed. That being said, let’s explore some techniques for a better night’s rest.
Keep a regular schedule
Try to go to sleep and wake up at the same time every day, even on weekends and while on vacation. This will help your body develop an internal clock. Making up for lost sleep on the weekends only makes it harder to get up on Monday morning. Most people need a good eight hours of sleep every night. Avoid taking naps, which can disrupt your natural sleep cycle. A consistent routine will help you sleep longer and improve the quality of your rest.
Physical activity helps relieve arthritis pain. Nearly a third of adults with arthritis are physically inactive. Yet a CDC study shows that severe joint pain is more common among adults with arthritis who are physically inactive. One of the main proven treatments to slow or even reverse arthritis is exercise and physical therapy. People who get 2 hours of moderate to vigorous activity each week are 65% less likely to feel tired during the day. However, remember to get your heart rate pumping before sunset. A late-night workout increases your levels of adrenaline and stimulates brain activity, which can make it more difficult to fall asleep at bedtime.
When you shut off your phone, tablet, and computer, your brain turns off too. Digital devices make it harder for us to wind down. Research shows that artificial light from computers can interfere with sleep hormones in the brain. A study found that campers who spent a week without electronic devices were able to synchronize their internal clocks to the sun.
Avoid alcohol and caffeine
If you drink a cup of morning coffee, it’s unlikely it will affect your sleep at night. But that afternoon latte might. Caffeine found in coffee, tea, soda, and chocolate stimulates our brains and makes us feel more awake. Stick with water and caffeine-free beverages after noon. Limit evening fluid intake to avoid middle-of-the-night bathroom visits. Smoking late at night and drinking alcohol can also cause you to toss and turn. These are all stimulants that will impinge on your ability to get good rest.
Certain psychotherapy techniques such as biofeedback, yoga, and meditation can help you ease anxiety, reduce emotional distress, and get better sleep. These activities may also help you cope with pain. If unsettling thoughts still keep you up, don’t stare at the clock. After a half hour, get out of bed. Read in a comfortable chair or have a cup of herbal tea from the kitchen.
If all else fails, a temporary regime of sleep aids can help you reset your natural bedtime rhythm when used responsibly and under the supervision of a physician. Melatonin can help you sleep better. Pain relievers can alleviate joint pain and sleep medications can help you fall and stay asleep. Drugs that treat arthritis, most commonly the corticosteroid prednisone, can cause insomnia and agitation for some people. Some people sleep better if they take their medicines in the morning.
Joint supplements can help to increase joint mobility, reduce inflammation, support cartilage repair, decrease stiffness, and stimulate lubricating fluids in the joints.
Flexcin has powerful ingredients like cetyl myristoleate (CM8) and more traditional anti-inflammation ingredients like glucosamine, MSM, bromelain, and Collagen, Flexcin is an effective supplement that may help with mobility, and inflammation, and prevent further joint degeneration. Flexcin Motion Lotion is a topical cream that may be safely used to provide relief for symptoms of arthritis due to joint pain.
At Flexcin we have been making all-natural joint care supplements since the year 2000, and have helped thousands of people find an alternative relief to their joint issues. We provide US-made supplements with powerful ingredients used as alternatives to decreasing swelling and rebuilding damaged tissue. And, we offer it at a no-risk 90-day trial. If you try Flexcin and are unsatisfied with the results after taking it for three months, simply return the empty bottles for a full refund less handling.
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