Rheumatoid arthritis and insomnia: Tips for better sleep Health ConditionsHealth ConditionsAlzheimer's & DementiaAnxietyArthritisAsthma & AllergiesBreast CancerCancerCardiovascular HealthCOVID-19Dermatology & SkincareDiabetesEnvironment & SustainabilityExercise & FitnessEye HealthHeadache & MigraineHealth EquityHIV & AIDSHuman BiologyInflammatory Bowel DiseaseLeukemiaLGBTQIA+Men's HealthMental HealthMultiple Sclerosis (MS)NutritionParkinson's DiseasePsoriasisSexual HealthWomen's HealthDiscoverNewsLatest NewsOriginal SeriesMedical MythsHonest NutritionThrough My EyesNew Normal HealthPodcastsHow to understand chronic painWhat is behind vaccine hesitancy?The amazing story of hepatitis C, from discovery to cureNew directions in dementia researchCan psychedelics rewire a depressed, anxious brain?Why climate change matters for human healthToolsGeneral HealthDrugs A-ZHealth HubsHealth ToolsBMI Calculators and ChartsBlood Pressure Chart: Ranges and GuideBreast Cancer: Self-Examination GuideSleep CalculatorHealth ProductsAffordable Therapy OptionsBlood Pressure MonitorsDiabetic SuppliesFitness TrackersHome GymsGreen Cleaning ProductsHow to Shop for CBDQuizzesRA Myths vs FactsType 2 Diabetes: Managing Blood SugarAnkylosing Spondylitis Pain: Fact or FictionConnectAbout Medical News TodayWho We AreOur Editorial ProcessContent IntegrityConscious LanguageNewslettersSign UpFollow UsMedical News TodayHealth ConditionsDiscoverToolsConnectSubscribe How can I sleep with rheumatoid arthritis Medically reviewed by Stella Bard, MD — By Claire Sissons — Updated on August 1, 2022People with rheumatoid arthritis may find that pain or discomfort prevents them from falling asleep. However, there are some things people can try that may help with insomnia. Rheumatoid arthritis (RA) affects more than 1.3 million Americans. Pain, discomfort, and the side effects of medication can make it harder for a person with RA to fall asleep or stay asleep. According to the Centers for Disease Control and Prevention (CDC), adults over 18 require a minimum of 7 hours of sleep per day. Regularly getting less than this can have an impact on a person’s health. Lack of sleep can worsen RA symptoms and lead to a flare-up of the disease. Fatigue can make the pain more difficult to manage. RA and insomnia Share on PinterestJose Luis Pelaez Inc/Getty ImagesRA can cause pain, which may cause stress or worry and prevent a person from falling asleep. Some people may find that their symptoms cause them to wake from sleep. Some medications’ side effects, such as prednisone and hydroxychloroquine, may also cause sleeplessness. It is a good idea to take these drugs earlier in the day to reduce these potential effects. Tips for dealing with insomnia The following tips for preventing or reducing insomnia involve making lifestyle changes rather than taking medication. Exercise Gentle exercise is a meaningful way to reduce or improve RA symptoms. Exercise can also help a person fall asleep and improve their mood and well-being. The CDC recommends that a person does 2.5 hours of moderate-intensity exercise every week. However, people with RA should start slowly and build up the amount of activity they do according to their ability. It is better to do a small amount of exercise than nothing at all. Walking, swimming, cycling, and stretching are all examples of exercises that will not put too much strain on a person’s joints or body. Exercise can also help keep a person’s joints flexible, which should improve the range of motion they have in their joints. People should avoid activities that put too much pressure on their joints, for example, twisting or jumping. RA can also cause disability in the long term, and exercise can help prevent or delay this. Reduce or avoid caffeine Caffeine can prevent people from falling asleep. People with RA should reduce or avoid drinking caffeine in the hours preceding their bedtime if it affects their sleep. It is possible to replace coffee or tea with decaffeinated versions or herbal teas. Watch out for hidden sources of caffeine, such as soda, energy drinks, and green tea. Avoid alcohol Drinking alcohol before bedtime can prevent a person from falling asleep easily. It may also mean a person wakes from sleep or does not sleep as deeply. Drinking alcohol alongside some RA medications could also pose a health risk. Try not to nap Some RA medication can cause drowsiness and napping or falling asleep throughout the day can make sleeping more difficult at bedtime. People should try to avoid napping for this reason. Getting fresh air or doing stretching exercises can help a person feel less drowsy and avoid napping. Relax Living with RA can be stressful, and taking time to relax, particularly before trying to fall asleep, can help. Try creating a bedtime routine that is the same daily. People may choose to read a book, light a candle, or play some quiet music. Sometimes, when a person is trying to get to sleep, worries or concerns often intrude on their minds. Keeping a notepad or dictaphone by the bed to record these concerns can help keep them out of mind. Practice good sleep hygiene Sleep hygiene means adopting good habits for better sleep, including:going to bed and getting up at the same time every daymaking the bedroom a quiet, relaxing spacekeeping the temperature cool in the bedroomusing blackout blinds to ensure the bedroom is dark enough for sleepswitching off electronic devices 30 minutes before getting into bed Good sleep hygiene can help the body recognize when it is time for sleep. A relaxed person with no distractions should be able to fall asleep faster. Meditate Research on mindfulness meditation suggests that it can help treat insomnia. Taking time to do a meditation exercise, such as focusing on breathing, can help calm the mind and relax the body. A white noise machine or meditation app can help with sleep and meditation. Meditating can make it easier to fall asleep or help a person go back to sleep if they wake from sleep. Not overeating before bed Going to sleep with a too-full stomach can prevent a person from falling asleep. Try to eat at least a couple of hours before going to bed. Any snacks before trying to fall asleep should be light. Takeaway According to an article in the journal Arthritis Care & Research, people with RA, who also have moderate to severe sleep problems, tend to experience pain more intensely. This, in turn, can cause more difficulty sleeping. It could be possible that lack of sleep affects the way that the brain interprets pain. Sleep is essential to a person’s well-being. For people with RA, sleep is particularly crucial for lessening symptoms and helping them cope with their pain or discomfort. Last medically reviewed on August 1, 2022Rheumatoid ArthritisAlcohol / Addiction / Illegal DrugsObesity / Weight Loss / FitnessSleep / Sleep Disorders / InsomniaMedically reviewed by Stella Bard, MD — By Claire Sissons — Updated on August 1, 2022 Latest newsWhat sets 'SuperAgers' apart? Their unusually large neuronsOmega-3 may provide a brain boost for people in midlifeSeasonal affective disorder (SAD): How to beat it this fall and winterCDC: Monkeypox in the US 'unlikely to be eliminated in the near future'Why are more women prone to Alzheimer's? New clues arise Related CoverageSleep disorders and psoriatic arthritis: What to knowMedically reviewed by Nancy Carteron, M.D., FACR Many people with psoriatic arthritis have trouble sleeping. 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