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The pain of arthritis makes it tough for many people to get a good night’s sleep. Worse yet, tossing and turning at night can actually increase the perception of pain.

“There’s a reciprocal relationship between pain and poor sleep. The poorer people sleep, the more pain they tend to be in,” says Kevin Fontaine, PhD, assistant professor of rheumatology at Johns Hopkins University. “If people with arthritis can improve the quality of their sleep, they can usually reduce their day-to-day pain.”

Here are eight tips for better sleep from arthritis experts.

1. Don’t Go to Bed With Joint Pain

Managing arthritis pain is important at all times, but it’s particularly crucial before bed time. “If you go to bed in pain, you’re almost certain to have trouble sleeping,” says Fontaine. Try to arrange your medication schedule so it provides peak relief around the time you want to get in bed. Avoid doing activities in the evening that cause flare-ups of arthritis pain. “Some people with arthritis find they sleep better after taking a hot shower before bed time or using an electric blanket to ease joint pain,” says Andrew Lui, PT, DPT, assistant clinical professor, University of California, San Francisco.

2. Steer Clear of Stimulants Before Bedtime

It’s hardly news that having coffee or other caffeinated beverages late in the day can interfere with sleep. But many people aren’t aware of other hidden sources of caffeine, including colas and some over-the-counter pain relievers. Always check labels to make sure you’re not getting caffeine. Black tea also contains stimulants that can make some people wide awake when they want to sleep. Herbal teas in the evening are a better choice if you’re having trouble sleeping. Alcohol may help some people fall asleep, but too much can disrupt sleep halfway through the night, leaving you wide awake and tossing.

3. Deal With Everyday Stresses

The inevitable stresses of everyday life can also disrupt sleep. You can’t eliminate them all, of course, but you can put them in their place. “One strategy is to avoid stressful activities or thoughts before bed time,” says Fontaine. “Don’t watch the news if it gets you irritated. Don’t pay bills. Don’t make a list of all the things you have to do tomorrow.” Instead, arrange your schedule to do something relaxing in the hour or two leading up to bedtime. Listen to music. Read a book. Work on a hobby, as long as you find it calming. If you still find yourself fretting, practice some relaxation techniques such as meditation or progressive relaxation.

4. Exercise to Help Your Arthritis and Your Sleep

Be as active as possible during the day. This will strengthen your muscles and joints -- and it can help make you tired enough to go to sleep. Activity has also been shown to ease stress, which promotes a restful sleep. Being active isn’t always easy when you’re suffering from arthritis. Still, activities such as swimming, water aerobics, and moderate walking are doable for many people with arthritis. “The common wisdom is to exercise earlier in the day, since exercise itself can be arousing,” says Fontaine. “But some of our patients like to do a little light activity in the evening -- a walk around the neighborhood, for instance -- to tire themselves out. The best advice is to find what works for you.”

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