Arthritis can make it hard for people to sleep well. But don't worry!

We have some tips to help

you or your loved one with arthritis get better sleep. We'll also explain what arthritis is, talk about
different types of arthritis, and explain how each type can affect your sleep. Just remember,
we're not doctors, so this isn't medical advice.

All You Need to Know About Arthritis

The disorder known as arthritis affects the joints where two bones meet, such as the knee or
wrist. The name "joint inflammation," which is a typical symptom of this illness, is derived from
Latin. (1)

Different Types of Arthritis

Before discussing how arthritis can affect your sleep, let's take a look at three of the different
types of this condition.

Osteoarthritis

The most common chronic joint disease is called osteoarthritis (OA), which causes pain and
limits movement in areas like the hand, hip, and knee. A study in The Lancet from 2011 found
that OA is more common in women over 50 than in men of the same age, and it's more likely to
develop as we get older. (2)

Rheumatoid Arthritis

According to research from the US National Library of Medicine, rheumatoid arthritis (RA)
causes pain, swelling, stiffness, and loss of function in the joints of the wrist and fingers. Like
OA, RA is more common in women than in men, and while it's more likely to occur in older
people, it can start in middle age. Additionally, RA may cause inflammation in other organs. (3)

Ankylosing Spondylitis

Ankylosing spondylitis (AS) is a chronic inflammatory condition that affects the spine and joints
connecting the pelvis and lower spine, causing severe disability. Unlike other types of arthritis,
AS is more common in men and can develop in childhood, particularly in young adults between
the ages of 20 and 40. (4, 5)

The Relationship Between Arthritis and Sleep

Dr. Kim Langdon from Medzino explains that 80% of people with arthritis have trouble sleeping
and that lack of sleep can make joint pain worse and increase the risk of disability.

Clinical rheumatologist Magdalena Cadet, who is board-certified, acknowledges that people with
arthritis often have difficulty sleeping due to widespread body pain, stiffness, and tender joints.
Dr. Cadet explains that those with arthritis may struggle to fall asleep, wake up too early, or
wake up in the middle of the night. Additionally, Dr. Peter Bailey from Test Prep Insight notes
that his arthritis patients are frequently woken up by pain multiple times during the night.
Now, we will take a quick glance at how each type of arthritis we have discussed can affect a
person's sleep.

The Connection Between Osteoarthritis (OA) and Sleep

This condition increases the probability of having sleep issues, according to a 2016 study of 367
persons with OA that was published in Arthritis Care & Research. Researchers observed that
the pain caused by OA can result in depression. Sufferers may feel low due to the constant
pain, which in turn can lead to depression. Together, the pain and depression associated with
OA can make it challenging to fall asleep.

The Connection Between Rheumatoid Arthritis (RA) and Sleep

A study conducted on 112 people with RA found that most of them experience poor sleep
quality. The study also revealed that depression and an increased risk of sleep apnea were
contributing factors to these sleep issues.

A 2020 study of 200 patients with RA found that 86.5% of them experienced poor sleep quality
and 30% had depression. The study suggests that sleep issues and depression persist until the
disease is better controlled, indicating the importance of regular treatment.

The Connection Between Spondylitis And Sleep

Research conducted in 2012 by Arthritis Research & Therapy looked into 314 individuals with
AS and discovered that sleep problems are quite common among those with this condition. The
study also revealed that factors like depression, anxiety, nighttime pain, and back pain, which
are all linked to AS, are the main culprits behind sleep disruptions in individuals with this
disorder. (9)

Conquering Arthritis for a Good Night's Sleep

Now, let's explore some unique strategies to enhance your sleep despite arthritis. Here, we
present a compilation of expert tips on this matter.

Adjust Your Bed Temperature

Figure out which one - heat or cold - works best to alleviate your arthritis discomfort:
● If heat works better: Dr. Lynn M. Ludmer, the Rheumatology Medical Director at Mercy
Medical Center, suggests using a cozy heated mattress pad or an electric blanket to get
your blood flowing and provide relief to stiff joints.
 ● If cold works better: To alleviate pain, Dr. Ava Williams from Doctor Spring suggests
placing non-leaking or non-sweating ice packs on your mattress to create a numbing
effect. She advises this, especially for individuals with arthritis, like psoriatic arthritis,
which can be worsened by heat. It's worth mentioning that psoriatic arthritis commonly
affects those who experience psoriasis—a condition characterized by itchy patches and
scaly skin.

Unwind for a Restful Sleep

Dr. Maggie suggests wearing cozy pajamas or a robe to enhance relaxation before sleep.
Additionally, she advises staying away from electronic devices that emit blue light for at least 30
minutes prior to bedtime. Examples of such devices include smartphones, laptops, and TVs.
To minimize electronic distractions, Dr. Langdon suggests keeping your phone away from your
bedside. Furthermore, she recommends taking an evening shower or bath and engaging in
stretching exercises before settling down for the night.

Dr. Alyssa Kuhn from Keep the Adventure Alive recommends limiting the use of your bedroom
to just two activities: sleep and sex. By refraining from using it as a space for watching TV,
eating, or engaging in other activities, you create a sleep-friendly environment that signals your
brain it's time to rest.

Dr. Williams suggests following a consistent sleep schedule. She also recommends
incorporating a soothing massage using oils or ointments on areas of pain before bedtime to
relax your muscles.

Be mindful of your beverage choices

Dr. Langdon advises against consuming caffeine in the afternoon, and Dr. Maggie agrees,
recommending avoiding both caffeine and alcohol before going to bed. Instead, they suggest
opting for water or warm, decaffeinated tea as alternative beverages.

Discover Your Perfect Mattress Fit

According to both Dr. Bailey and Dr. Maggie, choosing the right mattress can significantly
alleviate the discomfort of arthritis during sleep. Dr. Bailey emphasizes the importance of finding
a mattress that offers adequate spinal support and avoids putting excessive pressure on
affected joints. If you're not ready for a new mattress, you might also explore the option of using
a mattress topper specifically designed to relieve back pain.

When it comes to selecting the ideal mattress for arthritis, there's no universal solution.
Consider your arthritis location, body weight, and preferred sleep position to ensure proper
spinal alignment and prevent aggravation of your condition. Remember, finding the right
mattress is a personalized journey.
Based on your sleep position, Dr. Bailey advises opting for a softer mattress if you sleep on your
side or back. Conversely, if you prefer sleeping on your stomach, he recommends selecting a
firmer mattress.

Picking the Ideal Sleeping Position

Dr. Maggie recommends employing a pillow between your knees and under your back or
stomach to potentially alleviate pressure on your back and knees. If you're looking to relieve
pressure on your hips and back, she suggests assuming the fetal position, with your knees
drawn toward your chest.

When deciding on your sleep position, consider the location of your arthritis. For example, if you
have shoulder arthritis, Dr. Bailey advises against sleeping on your side. It's crucial to choose a
position that supports your spine while minimizing inflammation in the affected joints. Dr. Bailey
acknowledges that transitioning to a new position might be challenging but could be necessary
to alleviate joint pain.

Alternative Solutions for Better Sleep

Non-pharmaceutical sleep interventions have demonstrated efficacy in addressing sleep

problems among individuals with chronic pain conditions like arthritis. (10) If you prefer to avoid
prescription medications, Dr. Langdon suggests exploring the following natural remedies for
temporary relief from arthritis-related sleep issues:

● Magnesium threonine
● Melatonin
● Lavender
● Passionflower
● Threonine
● Tryptophan
● Ginkgo biloba

Before trying any of these remedies, we at Sleepopolis strongly advise consulting with your
healthcare provider for proper guidance and advice.

Seek Medical Advice

According to a study published in Clinical Rheumatology in 2020, individuals with arthritis,

particularly rheumatoid arthritis (RA), are advised to maintain regular visits with their doctors.
This allows doctors to assess how well those with RA are managing any sleep or depression-
related concerns.

A study published in Sleep in 2012 supports the importance of effectively managing arthritis
pain, specifically in cases of RA. The researchers emphasize the significance of doctors
addressing and tackling sleep disturbances as a crucial aspect of prevention and treatment for
individuals with arthritis. (11)

Dr. Maggie Cadet's Final Thoughts

Lack of quality sleep can lead to elevated cortisol levels (stress hormones) and growth
hormones, potentially triggering disease flares. Sleep deprivation can also contribute to mood
imbalances, and it's well-known that individuals with arthritis may experience depression and
anxiety.

Inadequate sleep can raise the risk of developing diabetes due to the release of cortisol and
norepinephrine, which can affect insulin resistance. It may also contribute to high blood
pressure. Individuals with conditions like RA, lupus, and psoriatic arthritis are at a higher risk of
cardiovascular disease, making it crucial to manage or prevent these risk factors.

Additionally, insufficient sleep can compromise the immune system. Patients with specific forms
of inflammatory arthritis may have increased vulnerability to infections due to their condition and
treatments that suppress the immune system. By effectively managing arthritis through
medications like disease-modifying agents or targeted biologics that address inflammation-
causing chemicals, joint pain, swelling, and stiffness can be minimized, leading to improved
sleep.

Improving sleep quality can have a positive impact on managing joint inflammation and pain,
and the reverse is also true. This is particularly important for individuals dealing with arthritis and
autoimmune diseases. Here are a few extra tips to enhance sleep hygiene:

● Create a clean and clutter-free environment in your bedroom

● Use white noise to block out loud or distracting sounds
● Take a warm bath or shower to relax your muscles
● Seek a partner's assistance in giving a massage or use a massage tool for muscle
relaxation
● Engage in daily exercise, preferably in the morning or afternoon, to boost endorphins
and regulate sleep-wake rhythms
● Limit daytime napping if possible.