How to improve sleep in people with rheumatoid arthritis
After eating well, do not go to bed, especially for people with rheumatoid arthritis.
This will make it more difficult to fall asleep. Try to eat at least a few hours before bedtime. If you feel hungry, you should eat only a snack.
People with rheumatoid arthritis can practice gentle exercises such as walking, swimming, cycling or relaxing… to make it easier to fall asleep instead of taking medications.
Rheumatoid arthritis (RA) causes aches and pains, inflammatory swelling that make it difficult for the person to fall asleep or lose sleep throughout the night.
Some medications for the treatment of the disease have the side effect of causing insomnia.
Lack of sleep can aggravate the symptoms of inflammation.
Instead of taking medications for insomnia, people with rheumatoid arthritis can refer to a few ways below:
Exercise
Gentle exercise is a way to help improve the symptoms of rheumatoid arthritis.
This measure not only helps the joints increase flexibility and range of motion, but also makes it easier for the person to fall asleep.
Physical activity increases body temperature, helps to calm the mind, regulates the body’s circadian rhythms better.
For people with RA, walking, swimming, cycling and stretching are all physical exercises that do not cause too much stress, very suitable for daily training.
The intensity of training should be moderate based on personal ability, do not overtrain, avoid activities that put too much pressure on the joints such as twisting or jumping high.
Limit napping
Some RA medications can make the person feel sleepy during the day at all times.
Taking a long nap during the day will make it harder for the person to fall asleep at night.
Try to avoid napping during the day, breathing fresh air or performing stretching exercises to forget about drowsiness.
Practice sleep hygiene
Sleep hygiene is defined as the implementation of good habits to create an environment conducive to sleep.
Some recommended habits include: going to bed and waking up at the same time every day, creating a quiet bedroom space, relaxing, using curtains so as not to be affected by light to sleep, turning off all electronic devices 30 minutes before going to bed …
In addition, the person needs to keep a good spirit, relax to make it easier to fall asleep.
Eliminates caffeine, alcohol
Caffeine can make it harder to fall asleep.
People with RA should avoid taking caffeine in the late afternoon or evening if they are experiencing sleep problems, insomnia.
It is possible to replace coffee with herbal teas, avoiding drinks such as soda, energy drinks and green tea because these waters can cause insomnia.
People who are taking RA medications should avoid drinking alcohol as this combination can be dangerous to health.
Moreover, drinking alcohol in the evening can cause difficulty falling asleep, not sleeping well or waking up at night.
Relax
Stress and stress can affect the condition and sleep in people with rheumatoid arthritis.
Take time for your body to relax, especially before bedtime.
Making it a habit to read books, light scented candles, or listen to some music every night can make it easier for people to fall asleep.
In addition, meditation is also a way to help improve insomnia in people with RA.
Breathing-focused meditation exercises can help calm the mind and relax the body.
Meditating can make it easier for a person to fall asleep or fall asleep again if awakened at night.
