Understanding Sleep Challenges with Ankylosing Spondylitis
Ankylosing spondylitis is an inflammatory arthritis that primarily affects the spine and sacroiliac joints. It causes chronic pain and stiffness that can make getting restful sleep a real challenge.
Common Sleep Problems with Ankylosing Spondylitis
People with ankylosing spondylitis often experience:
- Difficulty falling and staying asleep due to pain
- Frequent waking up throughout the night
- Stiffness and pain flares first thing in the morning
- Tossing and turning trying to get comfortable
- Daytime fatigue and sleepiness
Importance of Quality Sleep
Prioritizing sleep is essential for managing ankylosing spondylitis symptoms. Better sleep improves pain thresholds, mood, concentration, energy levels and ability to function.
6 Tips to Improve Sleep with Ankylosing Spondylitis
Use these evidence-based strategies to help reduce pain and stiffness at night so you can sleep better with ankylosing spondylitis:
1. Optimize Your Sleep Environment
Set up your bedroom to promote better sleep by:
- Keeping the room slightly cool at around 65F (18C)
- Blocking out light and reducing noise
- Investing in a comfortable mattress and pillows
2. Find a Comfortable Sleep Position
Try these tips to take pressure off your back, neck and hips:
- Sleep on your back with a pillow under your knees
- Lie on your side with a pillow between your knees
- Use extra pillows to prop up painful areas
3. Apply Heat Before Bed
Taking a warm bath, using a heating pad or taking a hot water bottle to bed can help relax muscles and prepare your body for sleep.
4. Try Soothing Massage
Gentle massage, myofascial release and trigger point therapy before bed may relieve muscle tension and stiffness.
5. Do Light Yoga and Stretching
A few minutes of gentle yoga poses, twists and stretches can help you wind down while easing tension in your back and hips.
6. Relax Your Mind
Use calming rituals before bedtime to promote relaxation. Try meditative breathing, progressive muscle relaxation, mindfulness, reading or listening to soothing music.
Lifestyle Changes for Better Sleep
Certain daytime habits affect nighttime sleep. Try making these changes for overall sleep hygiene:
Keep a Consistent Sleep Schedule
Going to bed and waking up at the same time daily helps regulate your body clock for better sleep quality long-term.
Exercise Regularly But Avoid Late Workouts
Regular exercise reduces inflammation and fatigue. But intense evening workouts may overstimulate you. Do gentle stretching before bed instead.
Reduce Evening Screen Time
Avoid screens for 1-2 hours before bedtime. The blue light emitted suppresses melatonin needed for sleep.
Limit Caffeine, Alcohol and Big Meals Before Bed
These can all negatively impact sleep. Finish dinner 3 or more hours before bedtime and limit liquids to prevent awakenings to urinate.
When to Seek Extra Help for Sleep Issues
See your doctor or rheumatologist if self-care tips don't improve sleep with ankylosing spondylitis after 2 to 4 weeks. They may recommend:
Prescription Medications
Drugs like muscle relaxers, some antidepressants or prescription sleep medications could be helpful options in some cases.
Cognitive Behavioral Therapy (CBT)
This type of counseling helps identify and change thoughts or behaviors inhibiting good sleep.
Referral to a Physical Therapist or Occupational Therapist
They can advise on exercises, stretches, assistive devices, joint protection and body mechanics for sleeping better.
Referral to a Pain Specialist
For those with severe and persistent pain, treatments like nerve blocks, steroid injections or implantable devices may provide relief.
Achieving More Restorative Sleep
Getting enough high quality sleep is vital for wellbeing but extremely challenging with inflammatory arthritis. Start with small changes to your sleep environment and pre-bedtime routine first. Ask for professional help sooner than later if sleep problems persist.
Be patient and keep trying different positions and self-care remedies until you find the right sleep solution for your individual needs. The investment into improving your sleep is well worth it!
FAQs
What sleep medication helps with ankylosing spondylitis pain?
Over-the-counter NSAIDs, prescription muscle relaxers or some types of antidepressants may help relieve pain at night. Melatonin and other sleep aids could also aid sleep onset. Discuss options with your doctor.
What is the best mattress for ankylosing spondylitis?
Memory foam, latex and pocket sprung mattresses tend to provide the best support and pressure relief. Use a firm mattress and soften pressure points with toppers or extra pillows as needed.
What causes worsening ankylosing spondylitis pain at night?
Increased pain at night results from joints stiffening from staying still, gravity compressing the spine while lying down, and declining cortisol levels. Improving sleep position and habits can help.
Should I use a heating pad for ankylosing spondylitis pain?
Applying localized heat before bedtime helps relax tight muscles and prepares tissues for sleep. Use caution with electric heating pads overnight - a microwavable heat wrap, hot water bottle or warm bath are safer.
Disclaimer: This article is for informational purposes only and does not constitute medical advice. Always consult with a healthcare professional before starting any new treatment regimen.
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