Table of contents:
- Relationship of rheumatism and sleep problems
- Tips for sleeping well during rheumatism
- 1. Check again the dose of medicine you are taking
- 2. Exercise regularly
- 3, Limit drinking caffeine
- 4. Calm down
- 5. Create a sleep schedule
Many patients with rheumatism, aka rheumatoid arthritis, complain of not sleeping well. Symptoms such as joint pain and stiff joints can disrupt your sleep at night. However, no need to worry, this can be overcome. There are some tips for sleeping well for you or your loved ones who have rheumatism.
Relationship of rheumatism and sleep problems
Rheumatism and sleep problems can become a vicious cycle that never ends, as they influence each other. The more joints that are sore due to rheumatism, the more difficult it will be to sleep. Yes, chronic pain can indeed make it difficult to sleep.
Meanwhile, difficulty sleeping or poor sleep quality can exacerbate the pain, fatigue, and depression that are often associated with rheumatism.
A study published in the Journal of Clinical Sleep Medicine revealed a link between sleep and rheumatic symptoms. Among the 162 rheumatic patients, those who could not sleep showed more serious symptoms of depression, experienced greater pain, were very tired, and had organ damage.
People with rheumatism may experience pain or discomfort that makes it difficult to sleep. Not sleeping well can have an impact on how severe a person's symptoms are and trigger other illnesses.
However, there are a number of things that can be tried to help rheumatoid patients sleep. By dealing with sleep problems, you can overcome the symptoms of rheumatism and improve the quality of your sleep.
Tips for sleeping well during rheumatism
Ways to improve the quality of your sleep when you have rheumatism include:
1. Check again the dose of medicine you are taking
People with rheumatism who have trouble sleeping need more pain medication. However, the dose of pain medication needs to be adjusted according to how severe your pain is in order to sleep well. Do not let the dose be too much or too little.
2. Exercise regularly
Moderate exercise can help you sleep better. Exercise can also improve your mood. Rheumatoid patients should start exercising slowly, according to your ability. It's better to exercise for a little while than never.Centers for Disease Control and Prevention recommend rheumatism sufferers to exercise 2.5 hours each week.
Walking, swimming, cycling, and stretching are some good exercise options for rheumatoid patients. This exercise will not always put a strain on your joints or body.
Exercise can also help keep joints flexible and increase the range of motion of their joints. Rheumatoid patients should avoid sports that put too much stress on the joints, for example twisting or jumping movements.
3, Limit drinking caffeine
People with rheumatism should avoid drinking caffeine in the afternoon or evening because caffeine can make it difficult to sleep. Well, caffeine is usually contained in coffee or tea. You can replace coffee or tea with a decaffeinated version or herbal tea.
4. Calm down
Having rheumatism can make someone stressful, for that you need to take the time to relax before going to bed. Try to establish a sleep routine every night.
You can read a book, light a candle with aromatherapy, or listen to some quiet music.
5. Create a sleep schedule
The most important tips for sleeping well is to schedule sleep and wake up. So, go to sleep and wake up at the same time every day. Don't change your sleep time, because your body has a biological clock that regulates your body's work schedule.
In addition, make sure the atmosphere of your bedroom is calm and relaxed, and keep the temperature cool. Turn off electronics 30 minutes before getting into bed and use dark curtains to make sure the room is dark enough to sleep.
