***This content comes from the Joint Pain Programme Journal by Nuffield Health. As a Rehab Specialist running this program, I’m excited to share these helpful insights with you all.
Why can’t I sleep?
Joint pain can have a number of negative impacts on sleep. Sleep can be disrupted by many physical symptoms and pain.
Worrying about your health can cause difficulty falling asleep or can wake you up in the middle of the night.
Low mood can make it more difficult to fall asleep or get enough sleep, and can also make your sleep less restorative, so you wake up feeling tired.
Excessive anger and frustration can also make it difficult to relax enough for proper sleep. Sleep disruptions can have a negative impact on your recovery.
Fatigue due to inadequate sleep can worsen symptoms. When you are feeling exhausted, it can be more difficult to motivate yourself to engage in self-care.
What does good sleep look like?
Good quality sleep results in you waking with a “refreshed” feeling and experiencing good levels of well-being and performance throughout the day.
If this isn’t the case, could any of the aspects noted in the box below be responsible?
Tricks of the trade for sleeping better:
Get outdoors while it is light.
Reduce light levels through the evening.
Sometimes heat can have a wind-up effect; no really hot showers.
Caffeine: Can you cut down? Or reconsider your timing (none past 2 p.m.)?
Alcohol: Helps you drop off, but reduces overall sleep quality.
Keep your clock out of sight.
Naps: They work for some people, but just check they’re not preventing you from being tired at bedtime.
Reducing sugar, especially later in the day.
This should result in sleep that is refreshing, recuperative, and sets you up for tomorrow’s challenges!
For the joint pain program, these tricks of the trade will help you make adaptations to your exercise (improving strength and coordination) and improve your ability to cope with change, ultimately experiencing less pain.
Your Space to Reflect
📍 Starting Point
- What affects your sleep quality most?
- How does your current bedtime routine look?
🤔 Looking Deeper
- When do you notice the strongest connection between sleep and pain?
- What differences do you notice after a good night's sleep?
💡 Exploring Possibilities
- Which sleep hygiene practices could you add to your routine?
- What changes to your bedroom environment might help?
🔄 New Perspectives
- How might prioritizing sleep as medicine change your approach?
- What would creating an ideal sleep environment look like?
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