Sleeping is certainly hit and miss with me, and there are some nights when I have taken all my medication and should be sleepy, that I am still wide awake.
I would be a lot happier if I didn’t have to take any medication, but as I have gotten older, the doctor is always tinkering with my prescriptions to give me as much pain-free sleep as possible.
My main problems are chronic arthritis in my neck and back. As soon as my head hits the pillow, my neck starts hurting. Then I turn the pillow every which way until I hit that sweet comfort spot. This is not a cheap pillow like you get at the thrift shop. This is a support pillow that I paid a wad of cash for.
My back pain has been going on for over 20 years and I take a nighttime cocktail of pills to take away the pain and help me to relax enough to finally go to sleep. Lately, I have been waking up every 2-3 hours and can’t go back to sleep.
Sleeping with chronic arthritis pain is not easy, but here are some tips that will hopefully make the process a whole lot easier:
Establish a Sleep Schedule
I remember when I started this sleep routine, I was very skeptical. It might work for someone else, but would it work for me? It has been a real game-changer for me. It is just hubby and I, so you may find this more challenging if you have kids. I said challenging not impossible.
Get up and go to bed at the same time each night so you establish a routine. It takes a while for your body to adjust to the new schedule, but you may find that you’re sleeping a lot better.
Put Lavender Oil on Your Pillow
Several studies show using lavender oil for aromatherapy can improve sleep quality, in people with insomnia, depression, and anxiety. To keep the oil from staining your pillow, put a cover on top of the pillowcase.
Read a Book Before Bedtime
According to the Mayo Clinic, “creating a bedtime ritual, like reading before bed, signals to your body that it’s time to wind down and go to sleep”. Keep it lighthearted and entertaining, not something like the story of the Boston Strangler.
Listen to an Audiobook
You may prefer to lie in bed while listening, and it should help you to relax and go to sleep. As a bonus, you can listen to a biography or self-help audio and learn some new things.
Power Down Electronics
If you’re like the average American, you love your electronic devices. A tablet, Kindle fire, computer, and iPad, are essential for keeping up with the world.
Using these electronic devices before bed delays your body’s internal clock (a.k.a., your circadian rhythm), suppresses the release of the sleep-inducing hormone melatonin, and makes it more difficult to fall asleep. This is largely due to the short-wavelength, artificial blue light that’s emitted by these devices.
Summary
Each person experiences chronic arthritis pain in a different way and you’ll have to find through trial and error what works best for you. Try these tips and see if they help you sleep better. If you are in too much pain to sleep, consult your doctor.
