Chronic or severe joint pain can be disheartening, especially if it impacts your ability to sleep well through the night.
Unfortunately, aches and pains tend to worsen during the evening. It is the moment when inflammation sets in, and your joints and muscles are tired from the day.
Many people with joint pain dread going to bed because of the discomfort, swelling, and stiffness that awaits them. But some solutions can make these symptoms less of a burden.
For instance, besides undergoing specific treatments, like some treatments for orthopedic conditions, you can build healthy habits or invest in a comfortable mattress to improve your situation.
The tips below can help you ease joint pain while getting a better night’s sleep.
Start With a Healthy Diet
Your body needs the right nutrients to promote joint health and reduce painful inflammation. Eating the right foods during the day can help your body feel more prepared for rest at night.
A collagen protein supplement can be an excellent addition to even a highly nutritious diet because it helps directly support joint health.
Foods that help reduce inflammation can relieve painful swelling. Look for options that are rich in omega-3 fatty acids and antioxidants.
Salmon, walnuts, cherries, kale, and oatmeal are just a few of the many tasty foods that can help keep your joints healthy for better rest at night.
Keep Your Body Moving During the Day
Most joint discomfort comes from swelling and stiffness. The right kinds of exercise can help reduce these issues so you’re able to relax and feel more comfortable at the end of the day.
Low-impact exercises are best for those who suffer from joint pain. Take a nice walk, go for a swim, or ride an exercise bike to keep your body moving and your blood flowing.
At the same time, avoid high-impact or sudden-movement activities that could make joint pain worse. These activities include running, jumping rope, or playing tennis.
Stretch It Out
Before you crawl into bed at night, take 15 minutes to stretch your body. Pay specific attention to the areas where you are most prone to joint pain and inflammation.
A doctor or physical therapist can help you determine which stretches are safe and effective for you.
You can also try doing some beginner yoga exercises before bed. These types of activities can help relieve pain while also helping your body relax and unwind for more restful sleep.
10-Minute Yoga For Beginners | Start Yoga Here…
Be Smart About Your Nighttime Medications
Becoming dependent on sleep medication or pain medication is a potential threat that not many people think about.
According to CNN, roughly 8% of US adults take sleep medication almost every day. It is a worrying statistic that shows how prevalent medication use has become in this day and age.
To stay on the safe side, you should always carefully follow the instructions for these types of products. Talk with a doctor first about which products are safe for you to use and how often you should use them.
When keeping these considerations in mind, there may be situations where it is appropriate and even recommended to take something before you go to sleep. Even a more natural solution, like melatonin, may make it easier for you to fall asleep when your joints are troubling you.
Still, consult with a physician first.
Invest in the Right Mattress
Sometimes, joint pain can be exacerbated by an uncomfortable mattress. You need something with good support that stabilizes the body while gently cushioning your joints to relieve any potential physical stress.
If it’s been more than a decade since you purchased a new mattress, it may be time for an upgrade. Getting a new mattress may be highly beneficial and significantly improve nightly joint pain.
Build a Healthy Bedtime Routine
Setting yourself up for success at bedtime is about more than pain management. A good bedtime routine can make it easier for you to fall asleep and stay asleep, even if you are a little uncomfortable.
Try to go to bed at the same time each night. Make sure your room is dark and at the right temperature to promote deep sleep. Limit the use of electronics for at least an hour before bed.
Conclusion
If joint pain is keeping you up at night, give these tips a try. If positive, healthy changes aren’t helping, be sure to talk with a doctor about your symptoms to get the help you need.
Most know that good sleep is important. However, they may not realize how many things they do secretly sabotage their sleep.
If these tips don’t help with your sleep problems, a sleep study may be the best choice. Although, the type of sleep study varies by a patient’s symptoms. Healthcare providers will monitor your sleep either in a lab or at your home using portable home sleep apnea testing equipment.
If you live in Alaska and are ready to take back your sleep, contact The Alaska Sleep Clinic and receive a free 10-minute phone consultation with a sleep educator who can help you determine if a sleep study is right for you.
