The #1 P.M. Habit to Start If You Have Arthritis

If you’re among the 53 million Americans living with arthritis, you know how tough it can be to find relief. “Arthritis is a general term for conditions that cause inflammation, pain and joint stiffness. Depending on the type, arthritis can affect one or more joints, the surrounding tissues and other body parts,” explains Amy Kimberlain, M.S., RD, CDCES. It can also lead to stiffness, swelling and reduced range of motion and make everyday activities harder to accomplish.

To help combat arthritis pain and stiffness, we’re sharing the No. 1 evening habit you should start: prioritizing a good night of sleep. While many people may underestimate the importance of getting a solid seven to nine hours, studies show a clear link between getting more sleep and improved arthritis symptoms.

Why You Should Start Prioritizing a Good Night of Sleep 

1. Reduces Pain 

Getting a good night’s sleep can help you wake up with less joint pain in the morning. But it can be tricky to get that good sleep in the first place. Kimberlain explains, “Sleep disturbances can heighten pain sensitivity by increasing inflammation.” And any sleep disturbances a person experiences throughout the night, like waking up because of pain or discomfort, can further exacerbate a person’s pain responses and trigger joint discomfort, adds Kimberlain.

2. Tames Inflammation

Sleep is vital for keeping our physical, mental and emotional state in check. But when we don’t get enough rest, inflammatory responses in the body are triggered, worsening chronic inflammation-related diseases like arthritis.

“Sleep plays a role in regulating the body’s inflammatory response, and therefore, improved sleep may indirectly reduce arthritis symptoms,” says Melissa Mitri, M.S., RD.

In other words, sleep helps your body fight inflammation, whether you have arthritis or not. “Inflammation can disrupt sleep, and poor sleep can further heighten inflammation, creating a self-perpetuating cycle,” adds Kimberlain. Prioritizing sleep can help break this cycle, providing relief from both inflammation and pain.

3. Supports Immune Health

People with arthritis, especially those with rheumatoid arthritis, are more susceptible to catching a common cold or even more serious infections. This is due to the underlying disease and medications commonly used to manage symptoms—both of which can suppress one’s immune system.

Sleep helps regulate the body’s immune response, reduces inflammation and supports the production of protective substances your body needs to fight off infections. Therefore, getting enough sleep is vital to supporting immune health.

4. Energizes You to Move More

Have you ever slept so well, you’re bouncing with energy the next day? Prioritizing sleep helps you feel more refreshed, making it easier to be more active. And research shows that good-quality sleep can reduce arthritis-related pain, making it easier to stay active and maintain your range of motion the next day.

5. Boosts Your Mood 

If you’ve ever been accused of being in a grouchy mood, it’s likely because you’re in need of more shut-eye. “Research shows that individuals with arthritis who have poor sleep are more likely to experience depression,” says Mitri. “Getting more sleep helps improve mood and mental health, making it easier to tackle any daytime joint issues.”

Tips to Help You Start Prioritizing Sleep 

Now that you understand the importance of sleep to better manage arthritis, you may be wondering, how do I do it? Dietitians share their top tips to help you start prioritizing a good night of rest.  

• Create a Relaxing Bedtime Routine: Both Kimberlain and Mitri recommend winding down before sleep with calming activities like gentle stretching, a warm bath, reading or deep-breathing exercises. These activities help signal to your brain that it’s time to relax and prepare your body for rest. And don’t forget to limit screen time before bed, because blue light from devices can disrupt sleep, adds Kimberlain. 
• Make Your Bedroom Sleep-Friendly: Experts also recommend keeping your bedroom cool, dark and quiet. If you live in a noisy area, consider using a white noise machine or a fan to help mask outside sounds. 
• Put Yourself on a Bedtime Schedule: Sticking to a consistent sleep schedule, as in going to bed and waking up at the same time each day, even on weekends, is important too. This helps your body and mind recognize it’s time to sleep, says Mitri. 
• Monitor What You Eat and Drink: Be mindful of what you eat and drink a few hours leading up to bedtime. Kimberlain advises avoiding caffeine, alcohol and heavy or large meals close to bedtime. Try sipping on caffeine-free herbal tea like chamomile or ginger tea, or whip up a batch of our Lavender-Chamomile Herbal Tea, to lull yourself to sleep. 

The Bottom Line

If you have arthritis, prioritizing sleep is one of the best habits you can adopt. Research shows that better sleep can lead to reduced pain and inflammation, while supporting immune health, mood and energy levels. To get better sleep, dietitians recommend creating a relaxing bedtime routine and making your bedroom sleep-friendly. Establishing a bedtime schedule and monitoring what you eat and drink a few hours before bed are also key.