Dean AttaPingback
[…] Bottom Line on Diabetes vs Lupus and Stroke & Heart Attacks regularly eat healthy (strongly consider eating an antiinflammatory diet)Reduce stressGet plenty of sleep practice daily mindfulness don’t […]
Lupus and Sleep: Strategies to Sleep Better!
posted in Preventative Medicine on December 14, 2020 by
Lupus and Sleep Problems are Common: Strategies to improve your sleep (October 2024 Update)
Tips on better sleep
Lupus and sleep problems are real. The lack of sleep has been associated with numerous problems such as fatigue, memory and concentration problems (lupus fog), gaining weight, and even lupus flares! Lack of sleep can even trigger lupus to occur in family members of lupus patients.
Learn to see better using the “sleep hygiene” techniques below. Print out my handout here: https://www.lupusencyclopedia.com/lupus-secrets/#handouts
How to use:
Sit down, read the list, use a yellow highlighter on anything you are not doing regularly.
Work faithfully on incorporating every single thing into your life.
If you then still have trouble sleeping, talk to your doctor. Ask if you should get a sleep study to figure out if you have a treatable sleep disorder
Get other advice for living better with lupus from “The Lupus Secrets“
Thank you Kelli of “More than Lupus” for posting the Ask Dr. T question
For more in-depth information on sleep and lupus:
Read chapters 38, and 39 of The Lupus Encyclopedia, edition 2
Look up your symptoms, conditions, and medications in the Index of The Lupus Encyclopedia
If you enjoy the information from The Lupus Encyclopedia, please click the “SUPPORT” button at the top of the page to learn how you can help.
What are your comments and opinions?
If you have had sleep problems and lupus, what has your experience been? What do you recommend for other patients?
Do you have any questions to ask Dr. Thomas?
Please click on “Leave a Comment” above to comment.
Please support “The Lupus Encyclopedia” blog post page
Click on “SUPPORT” at the top of the page to learn how you can support “The Lupus Encyclopedia“
Sleep Hygiene Techniques
- Maintain a regular sleep schedule; get up and go to bed the same time daily even on non-work days and holidays.
- Reduce stress in your life.
- Get exposure to light first thing in the morning to set your biological clock. Consider using a non-UV source of light exposure such as the Philips goLITE or the Miroco non-UV light.
- Exercise daily; mornings and afternoons are best. Don’t exercise right before bedtime.
- Avoid naps late in the afternoon or evening.
- Finish eating two to three hours before bed; a light snack is fine, but avoid foods containing sugar as it can stimulate the mind and interfere with falling asleep.
- Limit fluids before bed to keep from getting up to urinate throughout the night.
- Avoid caffeine six hours before bed.
- Do not smoke; if you do, don’t smoke for two hours before bed; nicotine is a stimulant.
- Avoid alcohol two to five hours before bed; alcohol disrupts the sleep cycle.
- Avoid medicines that are stimulating (ask your doctor).
- Avoid stimulating mind activities for a few hours before bed (reading technical articles, listing tasks to do, trouble-shooting, paying bills, etc.).
- Have a hot bath one to two hours before bed; it raises your body temperature and you will get sleepy as your temperature decreases again afterward.
- Keep indoor lighting low for a few hours before bed.
- Establish a regular, relaxing bedtime regimen (aroma therapy, drink warm milk, read, listen to soft music, meditate, pray, do relaxation/breathing exercises).
- Ensure your sleeping environment is quiet and comfortable (comfortable mattress and pillows; white noise like a fan; pleasant, light smells).
- If pets ever wake you, keep them outside of the bedroom.
- Use the bedroom only for sleep and sex; never eat, read, or watch TV in bed.
- Never keep a TV, computer, or work materials in your bedroom.
- Go to bed only when sleepy.
- If you can’t go to sleep within fifteen to twenty minutes in bed, go to another room and read something boring under low light, meditate, pray, listen to soft music, or do relaxation/breathing exercises until sleepy.
- If you have dry mouth problems, use a mouth lubricant such as Biotene Mouth Spray before you go to bed.
What is the Best Non-Drug Treatment for Insomnia?
The experts recommend “Cognitive Behavioral Therapy for Insomnia” (abbreviated as CBT-I)
It is very easy to find many online CBT-I courses with high success rates
Author
Don Thomas, MD, author of “The Lupus Encyclopedia” and “The Lupus Secrets“
For more in-depth information on Lupus and Sleep: Strategies to Sleep Better!:
Read more in The Lupus Encyclopedia, edition 2
Look up your symptoms, conditions, and medications in the Index of The Lupus Encyclopedia
If you enjoy the information from The Lupus Encyclopedia, please click the “SUPPORT” button at the top of the page to learn how you can help.
What are your comments and opinions?
If you have lupus, what has your experience been? What do you recommend for other patients?
Do you have any questions to ask Dr. Thomas?
Please click on “Leave a Comment” above to comment.
Please support “The Lupus Encyclopedia” blog post page
Click on “SUPPORT” at the top of the page to learn how you can support “The Lupus Encyclopedia“
Leave a comment