Exercising for Better Sleep and Reduced Symptoms

Exercising during the day is not only beneficial for your overall health, but it can also improve the quality of your sleep at night. Regular physical activity can lead to better sleep, as well as deeper and more restorative rest. This is especially important for individuals with Psoriatic Arthritis (PsA), as exercise can help reduce symptoms such as joint pain and stiffness, making it easier to fall and stay asleep.

The Benefits of Exercise for PsA

Regular exercise can help alleviate symptoms of PsA, including joint pain and stiffness, according to a review published in Clinical Rheumatology. This can make it easier to fall asleep and stay asleep throughout the night. The Physical Activity Guidelines for Americans recommend that adults engage in at least 150 minutes of moderate-intensity aerobic exercise per week. Low-impact activities such as walking, biking, and swimming are excellent options, as they are easy on the joints. However, higher-impact workouts like running or HIIT (High-Intensity Interval Training) can also be beneficial if they feel good for you and your doctor approves.

Types of Exercise

In addition to aerobic exercise, it’s essential to incorporate strength-training workouts into your routine at least twice a week. This can include working out with weights, doing body-weight exercises like squats and push-ups, or using resistance bands. A randomized controlled trial published in Clinical Rheumatology found that individuals with PsA who performed resistance exercises twice a week for 12 weeks reported a better quality of life, including less pain.

Managing Pain and Inflammation

Medication Options

PsA pain and stiffness can often be relieved or reduced with medication. Your rheumatologist can help you find the best treatment option based on your symptoms. Commonly prescribed medications include DMARDs (disease-modifying anti-rheumatic drugs) like methotrexate, which can help prevent and reduce disease progression. For quick relief at home, over-the-counter pain relievers like acetaminophen (Tylenol) or ibuprofen (Motrin) can be effective. Ibuprofen, an NSAID (non-steroidal anti-inflammatory drug), can reduce pain and inflammation in the joints. However, it’s essential to use these medications responsibly and avoid taking them every night, as this can lead to dangerous side effects.

Conclusion

In conclusion, exercising regularly and managing pain and inflammation with medication can help improve sleep quality and reduce symptoms of PsA. By incorporating physical activity into your daily routine and working with your rheumatologist to find the best treatment option, you can take control of your condition and improve your overall well-being. Remember to listen to your body and consult with your doctor before starting any new exercise or medication regimen. With the right approach, you can manage your PsA symptoms and get a good night’s sleep.