Sleep is an essential part of life, helping our bodies to relax and recover. However, for many individuals living with arthritis, they face waking up every morning in discomfort and from stiff joints. This can make it challenging to get out of bed, and can significantly impair your morning routine, and make it a difficult start to the day.
Thankfully, there are many different methods you can incorporate to help relieve some of this discomfort and ease your joints. To help you, we have taken a closer look at some of the best tips to help you.
What causes stiff and sore joints in the morning?
When we sleep, our bodies and joints are not moving, and this causes fluid to build up, resulting in inflammation that can make it challenging to start moving them again. Another theory is that it is a symptom of your circadian system and is caused by your body not releasing enough cortisol throughout the night.
How to reduce stiff and sore joints in the morning
If you are regularly waking up and finding that you have stiff and sore joints in the morning, then there are some steps that you can take to help relieve the symptoms. Some of the most effective include:
Update your bedding
Stiff and sore joints in the morning can be incredibly annoying. However, sometimes it can be as simple as updating your pillows. The right pillow can transform how you sleep at night. When choosing a pillow, you want one that helps to correctly align your spine so that there is no tension placed upon your muscles overnight.
Similarly, changing mattresses can also help to relieve the discomfort in the morning. You should choose a mattress that is firm to lay on but is not too firm that it causes further issues on your muscles.
Try sleeping differently
If you are really struggling with discomfort every morning, then you might want to consider changing the position you are sleeping in. Research has shown that sleeping on your stomach can contribute to morning stiffness, so try sleeping on your back or side to try and place less pressure on your spine and keeping your body in a more neutral position.
This will help to reduce the build-up of fluids in your joints, relieving the stiffness that you face when you wake up each morning.
Focus on your diet
Another very important tip when it comes to trying to reduce stiffness in the morning is to focus on what you are eating. Choosing foods that help to reduce inflammation is incredibly important and can help to improve the overall health of your joints and reduce the level of discomfort that you feel.
Eating plenty of vegetables, fruits, seafood, and whole grains is essential and can increase the level of antioxidants in your body so you can reduce inflammation.
Regular light exercise is an incredibly important tip in helping to reduce the symptoms of arthritis, and it can also reduce the stiffness you face in the morning. Regular exercise helps to keep your joints moving and helps to lubricate them, reducing the inflammation and discomfort.
However, it is important to not exercise too close to bedtime as this can lead to insomnia and poorer sleep quality, which will make your symptoms each morning even worse.
Stress and anxiety are very harmful to both your mind and your body. Learning how to relax and unwind can significantly reduce the discomfort and stiffness associated with arthritis. Meditating, yoga, and exercise are great ways to reduce stress and anxiety.
Research has also shown that regularly meditating can help to change the way your brain processes pain, which over time can decrease the intensity of the discomfort you feel from arthritis.
Alongside exercising and meditating, you should also ensure that you are stretching regularly. Targeted stretching can help to alleviate the discomfort of specific joints. You should focus on holding each stretch for 30 seconds and repeat each movement three times a day for maximum effect.
When stretching, you should move slowly and not overstretch to avoid causing damage to your muscles and joints. Remember, stretching should never cause discomfort, so if you are feeling some, then you might well be doing it wrong.
Another top tip to help alieve the discomfort and stiffness of arthritis in the morning is to start your day slowly. Getting up too quickly and pushing your body can make you feel that soreness more intensely.
Instead, when you wake up, you should focus on moving your joints slowly and gently before you stand up. Once you are standing, you then make small circular motions with your arms and legs, alongside extending and bending each joint, focusing on your wrists, shoulders, neck, elbows, and knees.
Use heat therapy
Heat is another great way to alleviate the stiffness and discomfort in the morning. There are many ways to do this, from having a hot bath to using a heated blanket, all of which are designed to help loosen your joints and reduce inflammation.
There are even special products available such as leggings and gloves, which can help to provide targeted heat to certain joints and muscles.
Take regular medication
If you are facing stiffness and soreness in the morning, then you should consider taking anti-inflammatory drugs to help reduce the inflammation in your joints. Whether it is over-the-counter tablets or prescribed medication, this can provide significant relief from arthritis.
You can also use creams and supplements to help keep your joints lubricated and reduce inflammation even further, helping you reduce the soreness and stiffness in the morning.
Use an Occupational Therapist
You might not realize it, but sleeping can place significant pressure on your joints overnight, resulting in the discomfort and stiffness each morning. Working with an Occupational Therapist can help you to target these specific joints and provide you with exercises and products to help alleviate the pressure you are placing on them when asleep.
Get moving again with JointFuel360
If you are struggling with the discomfort and stiffness of arthritis, then JointFuel360 is here to help you. Our completely natural joint supplement has been specifically created to ease the pressure in your joints, helping to alleviate discomfort, reduce inflammation, and improve flexibility.
Utilizing only natural ingredients, our supplement is 100% drug-free, helping to encourage stronger and more flexible joints. Our mission is to help get you moving again by providing long-term relief by promoting healthy joints from within.
We know how much arthritis can impact your life and prevent you from living it to the fullest. That is why our goal is to help you enjoy the things that you love most through our powerful and proven supplement. We recommend taking JointFuel360 to enjoy the biggest benefits, many of our customers have begun to notice improvements in as little as seven days.