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Sleep Better with Psoriatic Arthritis: Tips for a Restful Night

Living with psoriatic arthritis (PsA) can be challenging, especially when it comes to getting a good night’s sleep. The constant itching, joint pain, and fatigue can make it difficult to relax and recharge. However, with a few simple changes to your sleep habits and daily routine, you can improve the quality of your sleep and wake up feeling more refreshed.

The Connection Between PsA and Sleep

PsA is a chronic condition that combines the symptoms of psoriasis and arthritis. This can lead to painful, itchy skin, achy joints, bodily pain, fatigue, and general discomfort. While there is no cure for PsA, managing stress is crucial to reducing symptoms and flare-ups. One of the most effective ways to manage stress is to get high-quality sleep.

Common Sleep Disturbances in PsA

Research suggests that 84% of people with PsA experience poor sleep quality. This can lead to increased fatigue, anxiety, and joint inflammation, making it even harder to manage symptoms. But don’t worry – there are ways to overcome these sleep disturbances and get the restful night’s sleep you deserve.

Soft and Soothing

Wearing soft, loose clothing made from gentle fabrics like cotton or silk can help reduce irritation and discomfort. Choose detergent that is fragrance-free and designed for sensitive skin. Even your bedding can make a difference – opt for sheets made from soothing materials to promote relaxation.

Cooling Down

Cold therapy can provide relief from itchy skin and joint pain. Take a cold shower or apply a cold compress to affected areas for 20-30 minutes to reduce irritation and inflammation.

Moisturizing Magic

Moisturizing is essential to reducing itching, irritation, and flaking. Use a fragrance-free lotion designed for dry skin, and apply it immediately after showering. Don’t forget to moisturize your hands, especially if you have psoriasis on them.

Soothing Skin

Gently removing psoriasis scales can reduce irritation and promote healing. Use over-the-counter lotions containing salicylic acid, lactic acid, urea, or phenol to soften the tissue and remove scales. Then, apply calamine, camphor, or your preferred anti-itch cream to alleviate discomfort.

Relaxation Techniques

Stress is a major trigger for PsA flare-ups, so it’s crucial to make time for relaxation. Try meditation, journaling, or other calming activities before bed to ease your mind and wind down.

Good Sleep Hygiene

Practice good sleep hygiene by exercising during the day, avoiding caffeine and alcohol in the evening, and keeping your bedroom dark, quiet, and cool. Reserve your bed for sleeping and avoid using electronic devices at least 30 minutes before bedtime.

Medication Adjustments

If you’ve tried these modifications and still struggle with sleep, talk to your doctor about adjusting your medication. It may be interfering with your sleep quality.

Sleep Apnea and Restless Legs Syndrome

People with PsA are more likely to experience sleep apnea and restless legs syndrome. If you suspect you may have one of these conditions, consult your doctor. Treatment options are available to help you get better rest.

The Bottom Line

Psoriatic arthritis may present sleep challenges, but with these simple changes, you can overcome them. By wearing soft clothing, practicing good sleep hygiene, and staying moisturized, you can improve the quality of your sleep and wake up feeling more refreshed. Don’t let PsA control your sleep – take back control and start sleeping better tonight.