How can I improve my sleep?
Back to Sleep and arthritis Keeping a sleep diary
Keeping a diary of your sleep pattern can help you spot things that disturb your sleep. It can include:
what time you go to bed and wake up
whether you got to sleep easily or not
any causes of disturbance, such as your mood,
pain or fatigue any caffeinated drinks
your daytime activities.
Healthcare professionals will usually suggest you think about 'sleep hygiene' – things that you can do to improve your sleep pattern:
get into a relaxing routine – get up and go to bed (ideally when you’re sleepy) at the same time every day
make your bedroom dark, quiet and at a comfortable temperature
exercise regularly, but not within three hours of going to bed
eat sensibly so you don’t feel hungry during the night, but avoid eating and drinking large amounts just before bedtime
take a warm bath before you go to bed to help ease stiff or painful joints.
use your bedroom for stimulating activities, like watching TV, working or eating
sleep during the day because this can make it more difficult to get to sleep at night
eat/drink caffeinated products (tea, coffee and chocolate) after midday
drink alcohol if you experience serious sleep disturbance
smoke before bedtime or during the night.
If you can’t sleep after about 20 minutes, get up and do something that’s not overstimulating (for example, listening to some soothing music). Only go back to bed when you’re sleepy.
Changing your bed
If your mattress is old or uncomfortable, you should probably consider replacing it. Read more about
finding a new mattress.
Changing the number or position of your pillows or choosing a soft or moulded pillow may be helpful if you have
neck pain or upper back pain.
Some people find it helpful to sleep in a narrow soft foam collar.
Back to Sleep and arthritis