Sleep Better with Psoriatic Arthritis: Tips for a Restful Night

The Connection Between PsA and Sleep

Psoriatic arthritis (PsA) is a chronic condition that combines the symptoms of psoriasis and arthritis, leading to painful, itchy skin, achy joints, bodily pain, fatigue, and general discomfort. Managing stress is crucial to reducing symptoms and flare-ups, and 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, leading to increased fatigue, anxiety, and joint inflammation, making it even harder to manage symptoms. However, there are ways to overcome these sleep disturbances and get the restful night’s sleep you deserve.

Preparing for a Restful Night

To promote relaxation and reduce irritation, try the following:

• Wear soft, loose clothing made from gentle fabrics like cotton or silk.
• Choose fragrance-free detergent designed for sensitive skin.
• Opt for bedding made from soothing materials to promote relaxation.

Cooling Down

Cold therapy can provide relief from itchy skin and joint pain. Try:

• Taking a cold shower for 20-30 minutes to reduce irritation and inflammation.
• Applying 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. Try:

• Using a fragrance-free lotion designed for dry skin.
• Applying lotion 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. Try:

• Using over-the-counter lotions containing salicylic acid, lactic acid, urea, or phenol to soften the tissue and remove scales.
• Applying 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
• 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.
• Keeping your bedroom dark, quiet, and cool.
• Reserving your bed for sleeping and avoiding 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.