Kac Para Yarismasi

Arthritis Diet and Exercises

Tips to Manage Sleep Related Issues in Psoriatic Arthritis

(light music) – Hi, I’m Vicki Ruffing. I’m the director of patient education at the John Hopkins Arthritis Center. Today we’re going to talk
a little bit about sleep and psoriatic arthritis. Many people have trouble falling asleep or staying asleep. This is true of patients
with psoriatic arthritis and other inflammatory arthritides. Lack of restful sleep can cause confusion, difficulty with concentration, inability to do leisure activities, irritability, and daytime sleepiness. Sleep problems may be a result
of sleep apnea, depression, pain, or certain medications. Make sure you’re taking
your arthritis medications as prescribed. Controlling inflammation
may improve your sleep. Obstructive sleep apnea may be related to the chronic inflammation experienced in people with psoriatic arthritis. Some common signs of sleep
apnea are things like excessive sleepiness
during the day, snoring, episodes of not breathing or gasping for air while you sleep. If you wake up with a dry
mouth, dry throat, or headache, you may also have sleep apnea. If you experience any of these symptoms talk to your doctor about
getting a sleep study. Depression, even mild depression,
can interfere with sleep. Waking early, insomnia,
trouble staying asleep, and even excessive sleepiness are all symptoms of depression. Other symptoms you may notice
are anxiety, hopelessness, a lack of interest in things that may have caused you
pleasure in the past, mood swings, sadness, extreme
hunger or loss of appetite, excessive crying, and thoughts of suicide. If you suspect you may have depression discuss this with your doctor. Some medications may also
contribute to sleeplessness. One is the steroid, prednisone. This can cause insomnia,
agitation, or depression. Take it early in the day if possible. If you suspect your medications are giving you problems with sleep discuss this with your doctor. If pain is preventing
you from getting to sleep you may need to adjust the time you take your pain medications to about one hour before bedtime. Also, try a warm bath before bedtime. There are additional things you can do to try to improve your sleep. Take a look at your bedroom. You want your bedroom
to be a place for sleep. This means no TV, no sorting
laundry all over your bed, not even texting and talking on the phone. It should be cool, 68 to 70 degrees. It should be noise free. Get earplugs if your room is
noisy or your partner snores. A fan or a white noise machine will also help in managing
any distracting noises. Make sure you bed has enough support. Get comfortable pillows,
especially if you are having pain. It can be more comfortable to
support a painful shoulder, hip, or a knee for example, with a pillow. Make sure your room is dark. Get blackout curtains if you need them. Also, there are several apps available to help you relax and get to sleep. Get regular exercise and
this can help you sleep, but do not exercise within
three hours of going to bed. Eliminate caffeine. Avoid naps. Don’t drink alcohol. Don’t eat a large meal near bedtime. Try to go to bed and get up
at the same time every day. And avoid bright lights and electronic devices before bedtime. In summary, you can take control over
some of your sleep problems. Thank you. (light music)

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