You’re going along all morning and afternoon, just fine, with your pain reasonably under control.
Then night comes and your joint pain gets worse – and worse – until you can’t get comfortable, you can’t fall asleep, and once you do, you can’t manage to stay asleep.
It’s enough to make you dread getting in bed. The pressure points, having to roll over, risking tweaking a joint because you turned the wrong way or because you got twisted in the blankets.
But you can put that dread to bed because we’ve got ways to help you make joint pain at night a thing of the past!
First Things First
First, it’s important to know what you’re dealing with. Yes, you want to jump right in and learn ways to make your nighttime joint pain go away, but I don’t want to get ahead of myself, either.
While it’s incredibly rare for nighttime joint pain to indicate a serious medical condition, it can happen.
So, if you don’t know for certain what’s causing your nighttime joint pain, or if it’s come on suddenly or is accompanied by fever, make an appointment to talk to your doctor as soon as possible.
But once you’ve eliminated a serious problem – or if you already have – then it’s definitely time to address your joint pain, so you can get the rest you need to feel better!
Because that’s part of the problem: joint pain throughout the night and a lack of sleep is a cycle you may not even be aware of.
See, not getting enough sleep at night actually makes pain worse. It works like this – you start with nighttime joint pain…which keeps you awake at night…which means you aren’t getting enough sleep…which makes your pain worse…which keeps you awake at night… You see the cycle you’re trapped in!
And anywhere between fifty and ninety percent of people with joint pain don’t sleep well! This is why it’s so important to break the cycle of joint pain at night keeping you awake.
It’s Not Your Imagination, Either
As it turns out, joint pain during the night really is worse than joint pain during the day.
During the day, your joints are moving. This keeps them lubricated and moving freely – and it reduces pain. At night, though, you don’t move as much. This gives your joints a chance to swell and stiffness – which leads to joint pain that’s worse at night.
Don’t Only Focus on Steps to Take…
Be aware of what you need to avoid, too!
Try to limit or avoid:
1. Caffeine. If you aren’t sleeping well, make sure you stop drinking caffeinated drinks midday, at the latest. If you get tired in the afternoon, get up and walk around or have a protein-filled snack for energy, but avoid late-day caffeine.
2. Naps. This may be hard at first, given that you aren’t sleeping well right now. But the more you’re awake during the day, the more you’re likely to sleep at night, with or without joint pain. Stack the deck in your favor and stay awake during the day.
3. Alcohol. While it may seem relaxing at first, a nightcap can actually disturb your sleep more than helping it. Have a glass of wine or two with dinner for your heart health, but don’t drink too much and don’t drink too late. Which ties into…
4. Late night meals. Digestive troubles combined with nighttime joint pain is a surefire equation for not getting enough sleep. Eat dinner earlier in the evenings so you have time to digest before going to bed.
And Build a To Do List, Too!
You can plan your day – and your night – around making sure your joint pain at night doesn’t keep you awake all night. And it’s not even that hard!
5. Keep a sleep schedule. This means get up every morning at the same time. That’s right, every morning. And go to bed every night at the same time. You’ll train your body to know when it’s time to sleep – and when it’s time to wake up.
6. Get a low-impact workout in, every day. Your joints hurt, that’s the whole problem, so you need to choose your workouts carefully. Running or heavy weight lifting may not be the best choices. But low-impact exercise like swimming, walking, or cycling can help joints feel better, not worse – which means you’re not dealing with as much joint pain. Plus, exercise earlier in the day will improve your sleep and help you get better rest, as well!
7. Relax before bed. While this one may seem obvious, it’s one that people often forget. The truth is that you can’t race all day long and then expect to fall asleep immediately just because it’s bedtime. Take some time to transition between your busy day, and your restful night. Take a hot bath. Drink a cup of herbal tea. Listen to music or do some deep breathing exercises. It’s entirely up to you. Not only will you calm your mind so you can sleep better, but relaxed muscles are less likely to trigger joint pain than tense ones.
8. Pay attention to the bedroom. Make sure your bedroom is conducive to sleep. Keep work, exercise equipment, even electronics out in the rest of the house. Your bedroom should be a peaceful, relaxing oasis, not just another area where the stress of daily life can intrude and take over. You’ll be relaxed mentally and physically, which will help you sleep and break the nighttime joint pain cycle.
9. Make sure you’ve got the right mattress. When you’re dealing with joint pain throughout the night, one of the most important investments you can make is in a good mattress. Most people find that a medium-firm mattress, rather than a soft one or a firm one, provides the most comfort and greatest level of pain relief.
10. Take the right supplements. There are many joint pain supplements available these days, which means you don’t have to settle for off-the-rack glucosamine. Instead, try LunaFlex, the only supplement available that helps soothe achy joints and promotes the healing sleep you and your joints need.
Joint pain at night is worse. And being sleep deprived isn’t helping. But now you can do something about both of those things and start waking up refreshed and feeling better. Finally.