Arthritis and Finding Your Way Back To Better Sleep

Imagine going to bed exhausted, desperate for a good night's sleep, but the moment you settle down, your knees ache, your hands feel stiff or your hips hurt. You turn over to get comfortable, only to wake again because of the pain.

Morning comes, but you don't feel rested. You're tired before the day has even begun. And because you've slept poorly, the pain seems harder to cope with.

If this sounds familiar, you're not alone.

October includes World Arthritis Day, observed on 12 October every year. Its purpose is to raise awareness of arthritis and related musculoskeletal conditions, including the challenges people face in accessing treatment, managing symptoms and maintaining their quality of life.

Before October ends, I want to look at something that can sometimes be overlooked when managing arthritis: sleep.

Because managing pain is also about being able to rest at night and wake up feeling more able to face tomorrow.

What is arthritis?

Arthritis isn't one condition. It's a term used to describe conditions that cause joint pain, swelling and stiffness. It affects people of all ages, including children and teenagers. Around 10 million people in the UK are estimated to have arthritis according to Arthritis UK.

Some common types include:

• Osteoarthritis

• Rheumatoid arthritis

• Gout

• Psoriatic arthritis

• Juvenile idiopathic arthritis

• other types e.g, Spondyloarthritis

Symptoms can vary from person to person and even from one day to another.

Although there is no cure for many types of arthritis, treatments and management approaches can make a significant difference. Early assessment and appropriate treatment are particularly important for inflammatory arthritis.

The connection between arthritis, pain and sleep

Have you ever noticed that a particularly painful day is often followed by a particularly difficult night?

Pain can make it harder to:

• Find a comfortable sleeping position.

• Fall asleep because your joints are aching.

• Stay asleep because you keep waking to change position.

• Get back to sleep after waking with discomfort.

• Feel refreshed, even after spending several hours in bed.

Research suggests that sleep difficulties are common among people with arthritis. The Arthritis Foundation (US) reports that as many as 80% experience sleep problems.

But here's something important: the relationship works both ways.

Pain can disturb your sleep, but poor sleep can also make pain feel worse.

When you're sleep-deprived:

• Your tolerance for pain may decrease.

• Everyday discomfort can feel more difficult to manage.

• Fatigue can affect your mood and concentration.

• You may become less able to cope with everyday demands.

Over time, this can become a frustrating cycle:

Pain → disturbed sleep → increased fatigue → greater difficulty coping with pain → another difficult night.

And it doesn't necessarily stop there. You might start avoiding activities you enjoy because you're worried about triggering more pain. You may withdraw from social activities, struggle at work or feel increasingly frustrated about needing help with everyday tasks.

This is why addressing sleep is an important part of managing life with arthritis.

What can you actually do?

Practical ways to manage pain and sleep better

You don't necessarily need to make lots of changes at once. Start with small adjustments that make your day and night more manageable.

1. Keep moving, but find your comfortable starting point

When your joints hurt, your instinct may be to rest and avoid movement altogether.

However, appropriate physical activity can help:

• Strengthen the muscles supporting your joints.

• Reduce stiffness.

• Improve mobility.

• Boost energy and mood.

• Support a healthy weight, reducing unnecessary pressure on weight-bearing joints.

Try:

• A short walk, broken into manageable periods.

• Gentle movements recommended by your physiotherapist.

• Regularly changing position rather than sitting for prolonged periods.

• Spreading household tasks throughout the day rather than doing everything at once.

The key is consistency, not intensity.

Doing a little regularly is often more manageable than doing too much on one day and spending the next few days recovering.

If you're unsure what movement is appropriate, ask your GP or physiotherapist for guidance. Overdoing it will not help.

2. Explore ways to ease joint discomfort

There are different approaches and products that may help, depending on the type of arthritis and your symptoms.

Heat and cold

• A warm pack may help relax stiff muscles and joints.

• A cold pack may soothe hot, swollen joints.

• Some people find that warm baths or showers before bed help them feel more comfortable.

Always protect your skin when using heat or cold, and follow product instructions. Ask your healthcare professional if you're unsure whether these approaches are suitable for you.

Products that may help

• Heat packs

• Warm/cool boots

• Compression gloves for tired, uncomfortable hands.

• Supportive footwear.

• Helpful household gadgets that make opening jars, dressing and other daily tasks easier.

Worried about the cost?

You don't need to buy everything you see advertised.

Start by identifying what is causing you the most difficulty. A warm towel, a comfortable pillow to support your joints or an adjustment to how you arrange your sleeping position may be a useful starting point.

Ask your physiotherapist or occupational therapist about suitable equipment and whether any support or funding is available.

3. Make your evenings work towards better sleep

Your evening routine can help prepare your body and mind for rest.

Try:

• Keep a consistent bedtime: Aim to go to bed and wake up at roughly the same time.

• Reduce caffeine later in the day: Caffeine can make it harder to fall asleep.

• Put your phone away: Reduce screen use before bedtime, at least an hour.

• Create a comfortable sleeping environment: Consider pillows to support your knees, hips or other painful areas.

• Try warmth before bed: A warm shower or suitable heat pack may help ease stiffness.

• Wind down mentally: Read, listen to something calming or spend a few minutes writing down tomorrow's priorities.

• Gratitude: Living with pain can be very challenging and can make you focus on what's not working. A gratitude journal helps you see what is working and can be a quick way to change your perspective which can then uplift your mood.

  
  

If pain wakes you, try to avoid becoming frustrated with yourself. Make yourself comfortable again and use a relaxing activity to help settle your mind e.g., take 10 deep breaths.

If you regularly struggle to sleep despite making changes, speak to your healthcare professional. Conditions such as sleep apnoea and restless legs syndrome can also contribute to disturbed sleep.

4. Don't overlook stress and emotional wellbeing

Living with ongoing pain can be emotionally exhausting.

You may be worrying about:

• Whether you'll manage your workload tomorrow.

• How long the pain will continue.

• Whether you can afford treatments or equipment.

• Becoming dependent on others.

• Missing out on activities with your children, family or friends.

These concerns are real.

When you're stressed, your muscles may become tense, your ability to cope with discomfort can decrease and settling down at night may become harder.

Try:

• Breaking overwhelming tasks into smaller steps.

• Talking to someone you trust about how you're feeling.

• Taking short breaks throughout the day.

• Using gentle breathing exercises to help you unwind.

• Writing down worries rather than carrying them into bed.

You don't have to pretend you're coping when you're not.

If pain is affecting your mental health, let your healthcare team know. Counselling or other emotional support may also be helpful. It is ok to seek help and you are not burdening by sharing your struggles.

5. Get help with the things that are making life harder

Sometimes, managing arthritis means addressing more than the pain itself.

For example:

• If work is becoming difficult, speak to your employer about reasonable adjustments.

• If household tasks are exhausting you, explore equipment or practical help.

• If you're struggling financially, find out what benefits or assistance you may be entitled to.

• If you need help with mobility or everyday activities, ask about occupational therapy.

  
  

In England, some people may qualify for financial assistance such as Personal Independence Payment, Attendance Allowance or help with NHS costs, depending on their circumstances. Eligibility and available support differ across the UK.

You can also contact Arthritis UK for information and support:

Free helpline: 0800 5200 502

You can join the Arthritis UK Community to connect with other people who understand what living with arthritis can be like.

How can a health coach help you sleep better when you have Arthritis?

As a pharmacist, it was often disheartening to see and hear the stories of patients struggling with pain, poor sleep and the impact their conditions were having on everyday life.

Sometimes, people knew what they needed to do (lose weight, sleep hygiene, move more) but struggled to put it into practice. Others had questions, concerns or challenges that couldn't be fully explored during a pharmacy consultation.

It's one of the reasons I consider it such an honour to now work on this side of healthcare: helping people where they feel stuck.

The sessions give us time to look at the whole picture, not just the symptom.

Our weekly sessions can be 45 mins to an hour, giving you space to talk openly, feel heard and explore what's happening in your life so that even when there's no cure, you can enjoy better quality of life-sleep, energy, mood, social connections, fulfillment etc.

Here's what working together might look like:

Week 1 – Understand what's happening

We explore your current challenges, sleep, pain, daily routine and what you would most like to change.

We identify what's affecting your quality of life and where you'd like to start.

Week 2 – Identify what's getting in the way

Perhaps you're exhausted from work, struggling with your weight, worried about your condition or finding it difficult to stay active.

We explore these barriers and identify realistic changes that fit your circumstances.

Week 3 – Develop strategies that work for you

We look at practical ways to manage your daily routine, build helpful habits, support your sleep and work towards your goals.

Week 4 onwards – Review, adjust and keep moving forward

We discuss what's working, what's difficult and what needs changing.

There is no judgement if something hasn't worked. We explore why and find another approach.

The sessions are also an opportunity to fill gaps in your understanding, explore questions and identify additional sources of support.

If you would benefit from counselling, financial advice or other specialist services, we would explore appropriate signposting.

And importantly, health coaching works alongside your existing care. Whether you're receiving treatment from your GP, seeing a physiotherapist or following another healthcare plan, coaching can complement that support.

It's about more than achieving a goal

Imagine having somewhere you can say exactly how you feel without worrying about being judged.

Somewhere you don't have to minimise your struggles or pretend everything is fine.

Someone who listens, understands, helps you explore your options and supports you in finding solutions that work in your everyday life. Someone who helps you be consistent, and maintain the results you achieve.

Sometimes the biggest benefit is not simply the goal you achieve. It's feeling less alone, more confident and more in control of the decisions you make about your wellbeing.

Whether it's improving your sleep, managing stress at work, making changes to your weight or finding ways to stay active, we can work on the things that are burdening you. The aim is to help you lighten your load, while living with Arthritis.

How can we support someone living with arthritis?

Support shouldn't stop with healthcare professionals. Families, workplaces, churches and other community organisations can make a real difference.

If you have a loved one with arthritis:

• Ask what would make their day easier rather than assuming you know.

• Be patient if they need to change plans because of pain or fatigue.

• Offer practical help with shopping, cooking or household tasks.

• Understand that someone can look perfectly well and still be in considerable pain.

• Include them in activities, but allow flexibility.

If you're an employer:

• Consider flexible working arrangements where possible.

• Allow adjustments to workstations and duties.

• Understand that pain and fatigue can affect concentration and productivity.

• Encourage open conversations without making employees feel they have to justify their condition.

If you're part of a church or community organisation:

• Consider accessible seating and comfortable spaces.

• Avoid assuming everyone can stand for long periods or participate in every activity.

• Make reasonable adjustments to activities and programmes.

• Check whether someone needs help with transport or getting around.

• Create an environment where people feel included rather than like an inconvenience or a last minute thought.

Sometimes, being thoughtful about small things can make a very big difference.

Better sleep. Less exhaustion. More life.

Imagine waking up after a more restful night.

Your joints may still need care, but you've had a better opportunity to rest.

You have more energy to get dressed, prepare breakfast and start your day. You can concentrate better at work, enjoy time with your children or grandchildren, go for a walk or participate in activities without feeling completely drained.

You may feel more patient, more positive and more confident about managing the day ahead.

If pain is affecting your sleep, energy and quality of life, let's explore what could help.

Click here to book a 45 minute session to start your journey.

References

Arthritis Foundation Sleep and pain. Available at: https://www.arthritis.org/health-wellness/healthy-living/managing-pain/fatigue-sleep/sleep-and-pain 

Arthritis Foundation Arthritis and sleep disturbance. Available at: https://www.arthritis.org/health-wellness/healthy-living/managing-pain/fatigue-sleep/arthritis-and-sleep-disturbance

Arthritis UK Understanding arthritis. Available at: https://www.arthritis-uk.org/information-and-support/understanding-arthritis/ 

Arthritis UK Exercising with arthritis. Available at: https://www.arthritis-uk.org/information-and-support/living-with-arthritis/health-and-wellbeing/exercising-with-arthritis/

Arthritis UK Managing arthritis. Available at: https://shop.arthritis-uk.org/collections/managing-arthritis 

National Institute for Health and Care Excellence (NICE) (2022) Osteoarthritis in over 16s: diagnosis and management (NG226). Available at: https://www.nice.org.uk/guidance/ng226