Struggling to get lots of Zzzzz's ?

Many people mention that they struggle to get great (or even just okay) sleep with Lupus.

If you struggle with discomfort ... try investing in a body pillow, weighted blanket, or heating pad - sometimes these can help!

If anxiety or mental restlessness is keeping you awake, try creating a soothing bedtime routine, a cup of tea (chamomile, Sleepytime, or Sleeptime Extra), a bath/shower, wearing cozy pajamas, and reading a peaceful book as part of a bedtime routine. Lastly, maybe a 5-minute audio meditation before you tuck yourself in?

Try to minimize blue light right before bed as well - that means less TV, computer, and cell phone viewing in the 30-60 minutes before bed!

Arthritis

Osteoarthritis affects the joints (especially knees, hips, and hands) of more than 30 million Americans. The most common symptoms are pain, swelling, and limitation of the range of motion of joints. According to The Arthritis Foundation, the following foods help reduce pain and swelling: omega-3 fatty acid-containing fish (sardines, salmon, tuna), fruit (berries), vegetables (spinach, kale, onions, carrots, peppers), nuts (walnuts, pine nuts, almonds), beans, and extra virgin olive oil. Top kale with olive oil, grated carrots, peppers, slivered almonds, and a salmon filet for an anti-inflammatory boost!

With arthritis, try to sleep on your back or side to prevent twisting your neck when sleeping on your belly. Also, try to head to bed earlier if possible: lack of sleep can make the pain worse!

Fibromyalgia

Fibromyalgia is a condition characterized by pain throughout the body: both widespread muscle pain and localized hypersensitivity to touch or pressure. As per the National Institute of Arthritis and Musculoskeletal and Skin Diseases, while no particular diet has been proven to improve the symptoms of fibromyalgia, adequate sleep is helpful.

Everyone:

For anyone ... Avoid spicy or greasy meals, alcohol, and caffeine-containing foods such as coffee, sodas, and chocolate in the evenings to improve sleep quality and duration. Avoiding caffeine can help you fall asleep faster and enjoy deeper, higher quality sleep. Avoiding spicy or greasy meals can prevent discomfort from potential heartburn.

xoxoxo, The Lupus Dietitian - hope you get a great night's sleep this week!!!