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Media Releases
National Sleep Awareness Week:
12 Do's and Don'ts for People with Chronic Pain to Sleep Tight
Columbia, Mo. (Mar. 30, 2006) - Sleep is one of those things that we don't know is so important until we go without it for a while. Most of us have experienced an occasional bad nights' sleep, but the frustrating process of tossing, turning and awakening un-refreshed is a prevalent problem haunting those with chronic pain or physical discomfort.
According to National Sleep Foundation, approximately 75% of the people with rheumatic or arthritic conditions suffer from sleep problems. People with osteoarthritis, for example, often report having light or restless sleep because of pain in hips and knees, while rheumatoid arthritis flare-ups can lead to sleep problems and morning stiffness that's worse than usual.
"Getting good sleep can be an even bigger issue for people with fibromyalgia and chronic fatigue syndrome (CFS)," says Deanna Davenport, a nurse practitioner at the University of Missouri-Columbia Center for Rheumatic Diseases. In addition to other sleep disorders, fibromyalgia and CFS can sometimes be associated with sleep apnea and restless leg syndrome. Davenport says a sleep study check for obstructive sleep apnea should be considered for those who stop breathing while asleep or for those who's own snoring actually awakens them. "Also, if their legs feel jumpy or they just have to get up and walk because their legs feel twitchy, a sleep valuation is a good idea to look for restless leg syndrome," says Davenport.
"While chronic pain is a leading cause of insomnia," notes Kathy Donovan Hanson, senior researcher at the Missouri Arthritis Rehabilitation Research and Training Center (MARRTC) at the University of Missouri-Columbia, "untreated sleep problems can also result in persistent muscle pain, fatigue, inability to concentrate, and mood disturbances such as depression and anxiety that may further interfere with one's ability to cope with their medical conditions. It is therefore critical for this population to get a sound and restorative sleep."
One way for people in these risk groups to get a good night's sleep, aside from medical treatment, is to establish a set of good habits that can improve the quality of sleep--also referred to as "sleep hygiene." "Unlike pain and flare-ups, sleep hygiene, such as developing a good ritual, avoiding eating and exercising close to bedtime, and limiting napping during the day is something that a person can control," says Hanson.
This week (Mar. 27-Apr. 2) is National Sleep Awareness Week. For those interested in better "sleep hygiene", the 12 "do's and don'ts" below can be helpful.
Do's
1. Establish a fixed schedule for going to bed and waking up.
2. Develop a good pre-sleep ritual.
Calm down and rest quietly for at least 30 minutes before lying down to sleep. Reading or listening to soft music is a good way to lull yourself into a sleep mood. A warm shower or bath can also help induce sleep.
3. Create a sleep environment that is quiet and dark.
4. Sleep on a comfortable mattress and pillows. The life expectancy for most good quality mattresses is about 10 years.
5. Exercise regularly. A gentle fitness routine of walking, bicycling or swimming is very instrumental to the quality of sleep.
6. Get out of bed if you can't fall asleep in 15 minutes.
Don'ts
1. Avoid regular napping during the day. If you do need a nap, do so by mid-afternoon and for 15-30 minutes only.
2. Avoid alerting activities before bedtime. These activities include violent or action TV shows or movies right before bed, or exercise within three hours of bedtime.
3. Try not to eat heavy meals before bed. If you do feel hungry, a light, healthy snack is a good choice.
4. Refrain from drinks and foods with caffeine or nicotine in the afternoon and evening. Coffees, teas, cokes, chocolates and cigarettes make you alert and may lead to fragmented sleep.
5. Avoid regular use of alcohol to induce sleep.
6. Don't take your worries to bed. If you are prone to lying awake worrying, make a list of all the things on your mind about half an hour before bedtime, telling yourself that you don't have to think about it because you've written it all down and you won't forget it.
The Missouri Arthritis Research Rehabilitation and Training Center (MARRTC) was established in 1971 at the University of Missouri-Columbia Arthritis Center. MARRTC is funded by the U.S. Department of Education's National Institute on Disability and Rehabilitation Research (H133B031120) and is the only federally funded arthritis rehabilitation research and training center in the country.
As part of the MU Health Communication Research Center (HCRC), MARRTC's mission is to become a national leader in the areas of disability management and communication, improve the quality of life and promote independent living among people who have arthritis and arthritic conditions. MARRTC's core message is "Disability is everyone's issue."
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