Sleeping Well With Psoriatic Arthritis
Symptoms of psoriatic arthritis, including joint pain and skin itchiness, might make it hard to fall asleep or can wake you during the night. And lack of sleep often exacerbates symptoms, according to a survey published in the Psoriasis Forum. Callis Duffin, the lead researcher on the survey, explained it this way: “It can get into a vicious cycle. The hurting and itching leads to poor sleep, which leads to fatigue, which leads to more pain and itching, which leads to even worse sleep."
Keep a regular sleep schedule
Go to bed and wake up at the same time each day, suggests the Arthritis Foundation, even on weekends and holidays. While it is tempting to sleep in on the weekends to make up for lost sleep, this often backfires and makes it more difficult to sleep the following night. A consistent routine improves the quality of your sleep.
Consider participating in a sleep study
A sleep clinic can work to determine reasons why you can’t sleep. For example, is your sleeplessness due to pain? Or could it be sleep apnea or restless leg syndrome preventing you from getting a good night’s sleep? The National Psoriasis Foundation suggests a sleep study can provide you with reasons and treatments for all of your sleep issues.
Cut back on caffeine
If you are having a hard time sleeping, you might depend on caffeine to get you going in the morning. But when you consume caffeine well into the afternoon or evening, you might be contributing to your sleep difficulties. It can take six hours for one-half of the caffeine from a cup of coffee to leave your system, according to the National Sleep Foundation. Avoid caffeine consumption for at least six hours before bedtime.
Use your bed for sleeping
Avoid other activities in bed, such as reading or watching television, suggests the National Psoriasis Foundation. If you want to read, do so in another room. Your bed should only be a place for sleep, or intimacy with your partner.
Pay attention to when you exercise
Exercise is important for people with psoriatic arthritis, but exercise can affect your sleep. Exercising intensely can stimulate your nervous system and keep you awake, according to the National Sleep Foundation. Keep these types of exercise to mornings or early afternoons. Lifting weights, however, does not impact sleep and strength training at any time of day can improve sleep.
Create a wind-down routine
Use the evening hours to de-stress and care for your body. For example, you might listen to music or take a cool bath to relieve itchiness. Find what works for you to relieve symptoms so you can enjoy better sleep.
Make your bedroom conducive to sleep
Keep your room dark and cool. The National Psoriasis Foundation suggests a temperature between 60 and 67 degrees. Turn off your phone and other electronic devices. Make sure you have comfortable pillows and mattress.
Keep a log of your sleep patterns
Keep track of what time you go to bed and what time you get up each morning. Write down whether you took a nap during the day, how much caffeine you consumed, whether you exercised and what time you exercised. Include other information you feel may have impacted your sleep, such as stress. The National Arthritis Foundation suggests that you share this information with your doctor so you can work together to find solutions.