Sleep can help with a variety of health issues, including Psoriatic Arthritis, while a lack of sleep can exacerbate symptoms. Joint pain and stiffness can make getting a good night's sleep difficult, which can lead to weariness and stress, which can exacerbate arthritis symptoms. Try the following suggestions if you have psoriatic arthritis and need a better night's sleep:
KEEP A ROUTINE OF SLEEPING:
Even if remaining in bed late on a Sunday morning sounds appealing, sticking to a regular sleep pattern helps to regulate your body's circadian rhythm, which is the biological system that allows people to fall and stay asleep throughout the night.
CUT BACK ON COFFEE:
While a cup of coffee at 3 p.m. may feel like the only way to get through the afternoon, it could also be the cause of poor nighttime sleep. Caffeine, such as coffee, tea, soda, and chocolate, should be avoided close to bedtime, according to the National Sleep Foundation.
DO NOT EXERCISE IN THE EVENING:
Physical activity is vital for those with Psoriatic Arthritis, although it is best done in the morning or mid-day. According to the National Sleep Foundation, those who exercise first thing in the morning not only sleep longer, have deeper sleep cycles and spend more time in the most restorative stages of sleep than persons who exercise later in the day.
GET TESTED FOR SLEEP APNEA:
Psoriasis is linked to a higher risk of sleep apnea, and sleep apnea is linked to a higher chance of psoriasis. Sleep apnea occurs when you stop breathing while sleeping, affecting the quality of your sleep and sometimes causing fatigue during the day.
ELECTRONICS SHOULD BE KEPT OUT OF THE BEDROOM:
Drifting off to sleep with the TV on — or swiping at your phone after you've been tucked in — might deprive you of sleep time. Cellphones, computers, and other screens should not be kept near the bedside because they have been proved to reduce sleep quantity and quality. According to a study, the blue light emitted by electronic gadgets interrupts your circadian cycles and interferes with sleep.
IF YOU ARE DEPRESSED, SEEK HELP:
People with psoriatic arthritis had a higher risk of sadness and anxiety than people who only have psoriasis, according to a study. “A major cause of insomnia is depression,” says the author. According to the National Sleep Foundation, sleep issues might make depression worse.
CREATE A RELAXING SLEEPING ENVIRONMENT:
When you're uncomfortable, you're less likely to sleep well, suffer from aches and pains, and your skin may get irritated. You wouldn't expect to cook a gourmet meal in a filthy kitchen, so you shouldn't expect to obtain good sleep if your bedroom environment isn't conducive to sleep. According to the Better Sleep Council, your bedroom should be cold, dark, and quiet. Using sheets composed of natural fibres like cotton may also result in less perspiration and skin discomfort.
MAKE A BEDTIME ROUTINE THAT IS RELAXING:
Before night, any calming activity that reduces stress levels, such as reading, deep breathing, or listening to soothing music, will help you relax and drift off to a restful slumber. Soft music, according to the National Sleep Foundation, can help you fall asleep by releasing feel-good hormones in your brain.
HEAT THERAPY SHOULD BE USED:
A warm bath might help relieve joint soreness and stiffness caused by psoriatic arthritis, which may prevent you from falling asleep. If you wish to use a heating pad, choose one with moist heat options or build your own by microwaving a damp towel and wrapping it in another. Hot water bottles from the past are likewise safe and dependable.
IF YOU DON’T WANT A NIGHTCAP, DON’T HAVE ONE:
If it feels like a glass of wine every night helps you sleep, that's because it does. However, studies show that consuming alcohol late at night is more likely to cause you to wake up within a few hours and prevent you from going asleep again.