Is is so depressing not being able to sleep properly for anyone, but much much worse if your pain is preventing you from sleep properly. Many arthritis sufferers send hours lying awake at night and its hard not to focus on the pain. How much worse everything looks and feels when you are tired and in many cases exhausted. Lets look at all strategies that can help you get a better night’s sleep. I doubt one thing will make much difference, but take a collection of strategies (not necessarily every one) and I guarantee you a better quality of sleep.
1) All stimulants should go from your diet completely even for breakfast, get into the habit of taking herbal teas, you will soon find one you like.
2) Essential oils can really help a
a) use relaxing essential in a oil warmer in your bedroom – use lavender essential oil
b) take a bath in the evening with 8 drops of essential oils – lavender 4 drops, basil 3 drops, and clove 1 drop, stay in the bath and soak away the day for at least 20 minutes to allow the therapeutic oils to take effect.
3) Is your mattress comfortable – today various mattresses are available – like pillow top or memory foam, feels like you are sleeping on a cloud almost. They will alleviate pressure points. What if you can’t afford a new bed?
a) Memory tops are available separately – you just place it on the top of your existing mattress. They come in various thicknesses.
b) Can’t afford a memory form topper – buy a piece of ordinary foam 2 to 3 inches thick to fit your mattress that will help.
c) Do you have any quilts you are not using – if a) and b) are not possible then sleep on a quilt, it is better than nothing.
4) If your partners snores this is a problem to the quality of your sleep.
a) gets some ear plugs
b) get them help
c) they say sewing a hard object into the back of a top they sleep in will help, as it prevents them from sleeping on their back? I have not needed to put this to the test.
5) Having curtains that truly black out the light helps a lot. Either add a blind behind the curtains or add much thicker lining or change them.
6) If you sleep in a noisy area – have a double grazed window fitted or a secondary glazing is cheaper and really cuts out the noise.
7) Keep all the electrical items as far away as possible – clocks, radios, TV, DVD etc
8) Avoid all DVDs or films that contain chases, danger, speed, murder, or violence for an hour before you go to bed. In the last hour wind down – also no heated discussions last thing at night. Instead watch comedies or read a book – preferably a boring book.
9) Don’t eat late at night – eat as early as you can 6 or 7 would be good, I know this is not always possible. Don’t eat too much at night.
10) Avoid drinking alcohol on a regular basis in the evening. At first you will feel tired and then later the brain gets a burst of energy.
11) Avoid exercise in the evening.
12) Don’t skip meals during the day – keep your blood sugar levels even throughout the day by eating regularly.
13) Try (easier said than done) to resolve unresolved issues that day, try not to leave then for the next day or the next week.
14) Avoid foods that are stimulants like sugar and all foods and drinks that have sugar in them like sodas. Besides they are acid forming and will increase inflammation and pain.
15) If you work from home there is a great temptation to continue working until late never giving your brain a chance to switch off. Take a couple of hour off before you go to bed.
16) Herbs that help – passiflora, and valerian – follow the instructions on the packaging.
17) If you take a B complex or any B vitamin only take them in the morning – they can be energizing.
18) Take magnesium 400mg to 500mg – helps encourage repair, relaxes the brain, and eases muscles tension and a whole lot more.
19) If you are taking ginsing, stop taking it. It is a energizing tonic.
20) Foods that help the brain relax due to tryptophan when these foods are ingested they are used by the brain (so to speak). The brain turns tryptophan into serotonin, a neurotransmitter that controls our feelings such as depression, it encourages sleep, and enhances our mood.
Bananas
Beans
Cottage Cheese
Eggs
Fish
Hazelnuts
Lentils
Meat Nuts
Brown Rice
Pumpkin Seeds
Sesame Seeds
Shellfish
Sunflower Seeds
Tofu
Tuna
Turkey
Yogurt
Arthritis & Pain Program at The Haven
