One of the best ways to prepare for a night of restful sleep is with an evening routine. Those with arthritis may experience elevated symptoms in their joints toward the end of the day, which is why a routine designed to minimize discomfort is essential.
From the Orthopaedic Specialty Group team, here are five tips to improve your evening routine to minimize arthritis symptoms:
Make Dinner Simple
Preparing dinner can be a big chore, and if you struggle with arthritis pain, cooking a meal while on your feet may elevate your discomfort and be too difficult. To make dinnertime easier, try utilizing an instant pot where meals can be all made in one convenient pot quickly. Another option is prepping your meals in the mornings or one day of the week and then grabbing them from the fridge or freezer when you’re ready to eat.
Drink A Big Glass of Water
Even mild dehydration can make anyone feel exhausted and foggy, so make it a point to drink a good amount of water in the evening. Staying hydrated is important for those with arthritis as the water helps keep the joints lubricated and you feeling well.
Take Your Pain Medications
Though many people choose to take their pain medications right away in the morning, consider taking them in the evening, especially if you notice your symptoms are worse later in the day. If you find your medications make you sleepy, it’s an even better reason to wait till before bedtime to take them.
Put Your Feet Up
Elevating your feet can help reduce swelling and inflammation if you have arthritis. Wind down, get cozy on the couch, and put your feet up, ensuring they are higher than your heart. This may help lessen symptoms and will help you relax!
Avoid Electronics Before Bed
Turning off your electronic devices is one of the best habits to help you get ready for bed. Blue light emitted from screens can affect your internal circadian clock, making it difficult to settle down and relax. Getting a good night’s sleep can be a struggle for those with arthritis, so it’s important to disconnect from your electronics to prepare your eyes and body for sleep.
Calm Your Mind
Make your evenings more relaxing by taking time to calm your mind after a long day. Whether it’s 10 minutes of meditation or just taking deep breaths for a few moments, getting into a relaxed headspace can help you destress before it’s time for bed.
For exceptional orthopaedic care, contact Orthopaedic Specialty Group!
It’s crucial to seek expert medical treatment if you struggle with problems or pain associated with your bones or joints. Give the professionals at Orthopaedic Specialty Group a call at (203) 337-2600, and let us know how we can help you! Don’t let that pain hold you back from living your life. Your health and safety are our top priority.