Sleep and pain have a complex relationship. Sleep deprivation can make you more susceptible to pain, and sore joints can keep you awake at night. According to the Cleveland Clinic, up to 90% of people with chronic joint pain have difficulty sleeping.

 

If your hips, knees, or shoulders hurt from arthritis, osteoporosis, or fibromyalgia, you might have trouble falling or staying asleep.

 

And if you do fall asleep, you will be sleeping for less hours in the deep stages of sleep, which are necessary for your body and mind to recover. Sleep deprivation has been linked to a variety of health problems, including obesity, diabetes, and heart disease.

 

Fortunately, you can handle the pain and sleep more soundly by making basic behavioral adjustments. To find relief, try these home remedies and work with your doctor.

 

Steps to Take Before Going to Bed:

 

  1. Shift your weight. Try sleeping with your knees pulled up on your non-affected side. To relieve pressure on your hips, place a small pillow between your knees. Place a thin pillow under your shoulders if you’re lying on your back.
  2. Use a sling. A sling may be used to immobilize an aching back. A pillow under your armpit can also help.
  3. Invest in a new mattress. A sturdy mattress is typically the best option. You’ll need something to support your contours and cushion your body.
  4. Examine your sleeping quarters. If you have joint problems, sleep hygiene is particularly critical. Block out noisy noises by darkening your space. Electronic devices should be kept out of your bedroom or turned off at least two hours before bedtime.
  5. Maintain a regular schedule. Try to go to bed and wake up at the same time every day if at all possible. Even on weekends and holidays, resist the temptation to sleep in.
  6. Get up from your bunk. If you can’t sleep, get up and do something uninteresting before you fall asleep again. Moving around also helps to relieve joint pain by reducing swelling and increasing lubrication.

 

Steps to Follow at Any Time:

 

  1. Make an appointment with your physician. If the pain lasts longer than a few days or recurs regularly, see your doctor. If you’re having extreme and unusual pain, or if you’re noticing other symptoms like weight loss or a fever, see a doctor right away.
  2. Take your prescription exactly as prescribed. Your doctor will discuss how to take pain relievers and sleep aids safely, whether they are over-the-counter or prescribed. As a result, you’ll be less likely to experience side effects or become addicted to sleeping pills.
  3. Limit your naps. Taking naps to combat daytime exhaustion can backfire if they make it difficult to fall asleep at night. Experiment with different options before you find one that works for you.
  4. Consume alcohol in moderation. While alcohol makes you feel drowsy, it actually prevents you from sleeping. If you drink too much alcohol, you’re more likely to wake up early during the night.
  5. Maintain a healthy weight. Carrying extra weight puts more strain on the joints. Consume more vegetables, fruits, and other whole foods, which provide more nutrients and calories than refined foods.
  6. Increase your physical activity. Physical exercise is beneficial in a variety of ways. It can raise your spirits and increase your tolerance for physical discomfort in addition to burning calories.
  7. Try going to a therapist. Many adults have found that cognitive behavioral therapy has helped them sleep better (CBT). Working with a therapist will help you recognise the thoughts and behaviors that keep you awake at night and learn how to replace them with healthy alternatives.

 

Living with aching joints is difficult, but keeping a positive mindset can help you control your discomfort and improve sleep-enhancing strategies. You’ll get a better night’s sleep and more comfort around the clock if you take over.