Creating a comfortable sleep environment, caring for your joints before bedtime and exercising during the day can all help reduce pain and improve your sleep.
- Create an ideal sleep environment. Make sure your bed, pillows and blanket are comfortable. Keep your bedroom cool, dark and quiet.
- Stick to a routine. Try to go to bed and wake up at the same time each day.
- Avoid things that can disturb your sleep. It's best to do without alcohol, caffeine, large meals and TV close to bedtime. Research has shown that the bright light of a TV can interfere with sleep.
- Take time to unwind. Take a warm bath or shower before bedtime to help soothe your joints and muscles.
- Support your limbs. Propping your arms and legs with pillows might help reduce pain throughout the night.
- Be physically active during the day. Exercise can help improve sleep. However, don't exercise within three hours of going to bed.
If your rheumatoid arthritis symptoms prevent you from getting enough sleep, you may feel fatigued the next day. Manage your fatigue by putting off unnecessary tasks, avoiding heavy meals, and taking rest breaks or naps throughout the day.