Managing your pain and arthritis symptoms, like so many other aspects of your health, relies on a good night’s sleep. Arthritis discomfort, though, can make falling asleep and keeping asleep a challenge. Understanding how to reduce stress on your aching joints is essential.

A well-supported and relaxed sleeping position can do wonders for treating and preventing knee discomfort while one is asleep. The knees need to have some extra support while sleeping. Pillows can be used to support the knees and achieve this position.

• Sleep on your back with an elevated leg

The health of your body depends on how you sleep. Knee discomfort can be exacerbated, and other ailments can be caused by sleeping in the wrong position. To alleviate knee pain while you sleep, it is recommended that you lay on your back with your affected leg raised. If you suffer from knee pain when trying to sleep, propping your knees up on a leg wedge pillow may assist increase blood flow, releasing pressure on the knee, and easing the pain.

The knee should be kept straight while sleeping if you suffer from knee stiffness. This is of utmost significance following a knee injury or surgery. A complete knee extension can be maintained with less loss of range of motion if the knee is kept straight. 

• Sleep on your side

When resting with a knee injury, the most common comfortable sleeping posture is on one’s side. Laying flat on your back is the preferred position yet again. If you like to sleep on your side, you should use a thicker pillow to support your head and neck than you would when resting on your back. Once you’ve found a comfortable position, it helps to have a few extra pillows nearby for further support.

A side sleeping posture involves rotating your hips such that the affected knee is closest to the bed and you are lying as flat as possible. Try not to put your healthy leg on your mended knee with nothing between the two. A pillow between your legs will help distribute the weight of your upper portion evenly across your lower leg.

You can rest your good knee on your injured or fixed knee in one of two positions, depending on which is more comfortable for you.

To further alleviate knee pain as you sleep, consider the following:

• Use pillows strategically

The pillows you use to prop yourself up as you sleep can be just as significant as the mattress you choose. If you have arthritis in your hips or knees and prefer to sleep on your side, placing a pillow, there may help. Sleeping on your back with the help of a wedge cushion may be the most comfortable position if you suffer from shoulder arthritis.

• Test for sleep apnea

Both sleep apnea (which disrupts sleep throughout the night) and osteoarthritis are more likely to manifest in overweight people. According to studies, your knee takes on an additional 2-3 kg of your body weight for every kilo you carry. As a result, if you suffer from knee pain, maintaining a healthy body mass index (BMI) should assist. Having sleep apnea without being aware of it is a possibility. Talk to your doctor if you snore or consistently feel exhausted despite getting enough sleep.

• Consider your mattress

The degree to which your spine and other joints are aligned while you sleep is greatly influenced by the quality of your mattress. Therefore, if you wish to improve sleep with knee pain or eliminate joint pain, selecting the appropriate mattress is vital. A mattress that provides adequate support without being too firm can be ideal for those who have arthritis. If you can’t afford a brand-new mattress right now, a mattress topper is an excellent interim solution.

• Try some heat therapy before you turn in for the night

Use a heating pad on a sore joint for 15 to 20 minutes before bed to help you sleep. Take a warm bath for the same effect; remember to let your body cool down before bedtime, as excess heat makes it difficult to fall asleep.

• Stretching and working out

People with Arthritis often avoid physical activity for fear of exacerbating their symptoms. But regular exercise helps reduce joint discomfort and keep your joints flexible. Regular exercisers have an easier time drifting off to sleep. Talk to your doctor or a physical therapist if you need guidance starting an exercise routine.

• Alter your sleeping posture

High-pressure sites vary depending on the sleeping posture. If you tend to sleep on your stomach or side, you may put extra strain on your knees.

These positions may aggravate your knee discomfort, depending on the source. To get some rest, try sleeping on your back. If you can’t or don’t want to sleep in this posture, prop yourself up on your knees while lying on your side.

• Relax in a Steam Room or Hot Bath

Take a hot shower or bath for 15 to 20 minutes if knee pain prevents you from relaxing and sleeping soundly. Your muscles will loosen up, your joints will feel better, and the discomfort will go away. You’ll easily drift off to sleep after a soothing bath.

Takeaway

Sleep-related knee discomfort may respond to self-help measures recommended by medical experts. In most cases, home treatment aims to alleviate symptoms temporarily or prevent them altogether.

If symptoms persist, however, it is essential to collaborate with a healthcare professional. Pain and inflammation can be treated with more potent drugs prescribed by a doctor, and the patient may also be advised to participate in other pain treatment techniques.