Arthritis causes sore joints, which can make it tricky to get good-quality sleep. In fact, research suggests that as many as 80% of people with arthritis have trouble falling and/or staying asleep.

Arthritis can make it tricky to get quality sleep due to the pain and discomfort it causes. Some people struggle to find a comfortable sleeping position, while others find that bouts of joint pain can wake them.

Not only can this be frustrating, but getting enough sleep is also essential for health, particularly when managing long-term health conditions like arthritis. This is because body tissue grows and repairs during sleep, and our immune system recovers.

Experts have revealed the relationship between arthritis pain and poor sleep works both ways – just as arthritis pain can disrupt sleep, lack of sleep can increase pain and impact the body’s ability to heal. So, it can be easy to find yourself in an unpleasant loop.

Sleep loss intensified pain in patients with rheumatoid arthritis. Perhaps unsurprisingly, research has also revealed that those with arthritis pain who have trouble sleeping are more likely to experience depression.

Therefore, it’s important to find ways to overcome the difficulties of sleeping with arthritis to better manage the condition, while considering your health and mental wellbeing.

Possible ways to increase your chances of getting more restorative rest…

1. Invest in a good-quality mattress

A mattress that’s too firm can place pressure on your back and neck, leading to spine misalignment. Similarly, if a mattress is so soft that your body sinks into it, this can negatively affect posture and aggravate arthritis symptoms.

The age of your mattress can also play a role; worn-out springs are often unable to provide your body with the support it needs.

2. Find a comfortable sleeping position

A good sleeping position supports the natural curvature of your spine – from your hips to your head. That said, what feels most comfortable will largely depend on which parts of your body are affected by arthritis pain.

For example, some people with knee arthritis find it helpful to sleep on their back with a pillow placed beneath their knees. For arthritis of the hip, it’s generally best to avoid sleeping sideways on the painful area.

3. Stay active

It’s normal to feel apprehensive about exercise if you have arthritis due to the fear that it could exacerbate joint pain. But research has consistently shown that staying active is one of the best things you can do for your joints.

While high-impact exercise like running and high-intensity interval training (H.I.I.T.) may place unnecessary stress on your joints, low-impact activities such as walking, yoga, Pilates, and Tai Chi can reduce arthritis symptoms.

4. Consider using heat therapy before bed

Applying a heated compress is one of the oldest, most affordable, and popular methods for relieving joint pain – and research has shown that heat treatments can effectively relax stiff joints.

When you warm up a sore joint or muscle, blood vessels in the area grow. Not only does this improve the delivery of nutrients and oxygen to the area, but greater circulation is also effective at relaxing joints.

As a result, some people find that easing a painful joint with a heating pad for around 15-20 minutes before bed helps them sleep better. 

Alternatively, a soothing bath has a similar effect. Remember to allow your body time to cool down afterwards, as it can be tricky to sleep when you’re too warm.

5. Find the right pillow for you

Making sure that your head and neck are in a comfortable, well-supported position is key for getting good sleep – and can also affect how your neck feels the following day. According to experts, the ideal pillow should fill the space between your ear and the mattress.

When lying on your back, it’s important to choose a pillow that supports your neck without tilting your head too far forward. If you’re a side sleeper, the pillow should support your head so that it’s in line with your neck without tilting it too much.

Some people who suffer from neck pain find that using extra pillows to support their arms at night makes sleeping more comfortable, and others prefer feather pillows, as these tend to be easier to mould into shape. That said, everyone’s different, so it’s important to find what works for you.

6. Establish a bedtime routine

The circadian rhythm is the body’s internal clock, which, when properly aligned, helps regulate sleep patterns.

Our brains become attuned to recognising patterns and behaviours that signal when it’s time to sleep – for example, journalling, meditating, and winding down for bed.

Bedtime routines have also been found to play a key role in reducing nighttime stress and anxiety that, when left unchecked, have been linked with an increased likelihood of insomnia.

7. Avoid caffeine and alcohol close to bedtime

Caffeine is a stimulant, so having too much of it or drinking it too close to bedtime can make it more difficult to fall asleep. Studies have also found that it can disrupt the circadian rhythm. So, if you’re a coffee drinker, it’s worth experimenting with a cut-off point during the day – for example, 3pm – to see if it improves your sleep.

Drinking large amounts of alcohol before bed may cause people to fall asleep faster, it also increases the likelihood of poor sleep quality and disruption.

8. Take steps to manage stress

There’s a strong link between stress and arthritis. Research shows that increased stress triggers higher levels of inflammation throughout the body. Stress can also cause muscles to tense, further compounding joint pain.