Living with arthritis often means dealing with pain that doesn’t stick to a schedule.
Worse than that, unfortunately, it tends to flare up right when you’re trying to wind down. Whether it’s stiff joints, aching limbs, or just general discomfort, getting quality sleep with arthritis can feel like a nightly battle. But there are real, practical steps you can take to make rest more possible. Here are 10 ways to improve your sleep when arthritis is getting in the way.
1. Get serious about your sleep position.
The way you sleep matters more than you might think. Certain positions can put pressure on already inflamed joints, making pain worse during the night and stiffness worse in the morning. The key is to support your body in a way that reduces strain.
Try sleeping on your back with a pillow under your knees, or on your side with a pillow between your legs, especially if you have hip or knee arthritis. These small adjustments can help reduce joint compression and make it easier to relax fully into sleep.
2. Use pillows strategically.
Pillows aren’t just for your head. They can help take pressure off your joints, align your spine, and prevent awkward angles while you sleep. The right setup can make a huge difference in how your body feels overnight.
If you have arthritis in your shoulders or hands, consider hugging a pillow to your chest. For lower back pain, a small lumbar pillow under the curve of your spine may help. Play around with placement until you find what eases your pain points most.
3. Stick to a consistent bedtime routine.
When you live with chronic pain, your body benefits from rhythm and predictability. Going to bed and waking up at the same time each day can help regulate your sleep cycle—even when discomfort is unpredictable. Build a calming wind-down routine with gentle stretches, dim lighting, or a warm bath. Over time, this consistency signals your brain that it’s time to sleep, which makes it easier to drift off even when your joints aren’t cooperating.
4. Try applying heat before bed.
A warm compress or heated blanket can help soothe aching joints before you lie down. Heat therapy encourages blood flow, loosens up stiffness, and can make it easier to find a comfortable position for sleep. Try a heating pad on sore spots for 15 to 20 minutes, or soak in a warm bath about an hour before bed. Just make sure to avoid overheating and never fall asleep with heating devices on for safety reasons.
5. Adjust your mattress and bedding.
Your mattress plays a major role in how your joints feel overnight. If it’s too firm or too soft, it might be causing more pain than it’s easing. The ideal mattress for arthritis offers gentle support with enough cushioning to reduce pressure points.
Memory foam or hybrid mattresses are often good options, especially when paired with breathable bedding and lightweight blankets that don’t weigh down on sensitive joints. If a new mattress isn’t an option, a quality mattress topper can still provide noticeable relief.
6. Keep your room cool and dark.
Temperature can be surprisingly important when managing arthritis symptoms at night. A cooler room helps reduce inflammation and prevents overheating, which can make discomfort feel worse.
Try setting your thermostat to a sleep-friendly range (around 16–19 °C), use blackout curtains to block out external light, and limit noise where you can. Creating a quiet, cool environment gives your body the best shot at settling down—even on difficult nights.
7. Stay mindful of when you take medication.
If you take arthritis medication, especially pain relievers or anti-inflammatories, timing can make a big difference. Taking them too early in the day might mean they wear off just when you’re trying to sleep. Talk to your doctor or pharmacist about whether moving your dose to closer to bedtime is safe and appropriate. Some people benefit from long-acting medications at night to reduce pain and stiffness while they sleep.
8. Limit screen time before bed.
Scrolling on your phone might seem harmless, especially if pain is keeping you awake, but that blue light can mess with your body’s natural sleep signals. It can also distract from the kind of calm your brain needs to wind down. Try replacing screen time with something quieter and less stimulating, like reading, journaling, or listening to soft music. These rituals help cue your mind for sleep, and they don’t come with a blast of light to confuse your internal clock.
9. Do gentle stretches or mobility work.
It might seem counterintuitive to move when you’re already in pain, but gentle nighttime stretching can help relieve joint tension and prevent stiffness from building up while you sleep. Focus on low-impact stretches that target your specific problem areas—nothing too strenuous, just enough to release tightness and prepare your body for stillness. Yoga, range-of-motion exercises, or even a short mobility routine in bed can all be helpful.
10. Don’t push through rough nights alone.
If your pain is consistently keeping you up at night, it’s worth talking to a healthcare provider about better strategies, medications, or possible adjustments to your arthritis management plan. Sleep is vital—not a luxury. There’s no prize for toughing it out in silence. You deserve sleep that restores you, and sometimes the best investment you can make is asking for support. Your body will thank you in the long run.
