Do you have arthritis? Have you noticed that your pain gets worse at night? You’re not alone. Many arthritis patients have reported that their pain gets worse at night. According to a study conducted in 2020, google searches for pain management saw the most traffic between 11:00 p.m. and 4:00 a.m.
Doctors have yet to fully understand why arthritis pain gets worse at night. Researchers have proposed possible causes such as changes in the levels of cytokines and hormones. These are both cell-signaling proteins of the body. It may also be as a result of daytime arthritis medication, which some people take during the morning, wearing off by the evening.
Researchers have also said that it may be due to the levels of the anti-inflammatory hormone cortisol getting naturally lower at night. Also, staying still for too long while sleeping might cause stiffness of the joints. Less distractions in the evening can also make you focus more on your joint pain, making your symptoms seem worse than they are.
This doesn’t mean that there’s nothing you can do to make it better. In fact, the following are a few effective tips for you to stop your arthritis pain from getting worse at night.
1. It’s important to have good sleeping habits
The most important step towards better health, with or without arthritis, is to get a good night’s sleep. For this you need to go to bed each night at the same time and also wake up in the morning at the same time. Stay away from electronics or any screen time before going to bed. Do not snack or do any other activities unrelated to sleep before you go to bed. Sleep in a dark room and at a comfortable temperature for you.
2. Sleep in a bed that is comfortable for you
You can consult your doctor or physical therapist and ask them which is the right kind of bed for you. Generally, it is better to avoid a mattress that is too-firm. It is very important to sleep on a soft mattress. Determine just how heavy you want your blankets to be. Some people may sleep better with weighted blankets while others may prefer a lighter one. Heavy blankets might give you some relief from pain. You can also cushion your sore joints with pillows.
3. Hug your pillows
After choosing the right mattress you need to know how to use your pillows. If you have hip or knee pain due to arthritis and you prefer sleeping on your side, you may find that putting a pillow between your knees brings you relief. People with shoulder arthritis would be most comfortable using a wedge pillow and sleeping on their back.
4. Do not eat after 9 PM
Eating at night may directly be the cause of your poor sleep. It may also cause other problems such as gastrointestinal reflux, which can worsen your sleep quality even more. Try to finish your last meal 2-3 hours before bedtime to give your body enough time to digest what you eat.
5. Meditate regularly
There are two potential benefits to meditating regularly: better sleep and relief from chronic pain. There are many ways through which you can meditate. You can either sit or lie down. You can just sit in silence, repeat a mantra like ‘Om’, or try guided meditation, in which a professional guides you through the process. There are many phone apps and online videos that offer recorded guided meditation.
6. Massage
Before you go to bed, do a nice, relaxing self-massage. You can also ask someone to massage you if you want. Use a pain relieving oil for better results. The best ayurvedic pain relieving oil for joint pain is Sandhi Sudha. The oil has been made after years of research and is packed with potent pain relieving herbs. The analgesic properties of the herbs gives a soothing sensation in the muscles surrounding the joints almost as soon as it is administered.
So, come on! It’s time to say goodbye to joint pain with Sandhi Sudha!
For more information, please visit https://www.sandhisudha.com/
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