6 Tips For Achieving Restful Sleep with Knee Pain

Nighttime knee pain can make it harder to fall asleep and stay asleep, and poor sleep has been linked to increased pain sensitivity. It can be a difficult cycle to break. Here we share some tips for achieving a restful sleep in spite of nighttime knee pain.

Better Sleep with Knee Pain

You might think that knee pain will improve at night when you’re resting your knee. It turns out many people find the opposite to be true. Your knee often feels better with movement and stiffens up when you are not moving. If knee pain is bothering you at night, don’t just grit your teeth and hope you eventually fall asleep. Take a few minutes and read the below recommendations.

1. Regular Exercise - Get in the habit of regularly exercising throughout the week. Putting healthy stress on your joints will help them stay strong and functional. If done in moderation, the exercises can decrease the likelihood that they are uncomfortable at bedtime. Take care of your knees during the day, and your nighttime routine may become a little easier.
2. Improve Your Sleep Environment - Make your bedroom conducive to sleep. Consider room darkening curtains. Keep the room at a cool but comfortable temperature. Block out any sources of light or sound distractions like televisions or cell phones or add a white noise machine. You’re already trying to overcome knee discomfort that’s keeping you up at night. Remove the other disturbances that make this process harder.
3. Warmth - Many people with knee pain find it helpful to have an extra blanket covering their legs at night. This extra warmth can keep joints from stiffening up at night. Others find icing before bed decreases the inflammation in the knee and helps. Only you will know what works best for you. Dr. Reznik says try it and see what works. If it’s warmth, an extra blanket can help the knee remain a little more flexible and a little less uncomfortable at night. If it’s ice, then use it with a thin towel on the leg, 10-20 minutes on, then off 20 minutes, then on again if needed. Be careful to avoid frostbite risk of too much ice.
4. OTC Pain Relievers - A lot of patients with knee arthritis or joint pain take over-the-counter anti-inflammatories. Some patients have other pain medications to ease discomfort. Dr. Reznik cautions that narcotics are not the best answer. Their use can be habit forming, and daily use leads to addiction. Motrin, Advil and Aleve can be helpful if they don’t upset your stomach. Tylenol can also work without the risk of stomach upset. So consider taking them before bed to minimize discomfort while you’re trying to fall asleep. Learn how far in advance you need to take your medication so that they are at peak effectiveness when you finally crawl into bed.
5. Longer Lasting Medications – Some of the prescription anti-inflammatory medications last longer than the over-the-counter medications. Some last 12 to 24 hours. If those are used, it’s best to take them after dinner so they will peak at night. Other options include Lidocaine patches, other topicals like Voltaren gel, Aspercream, and even CBD creams. For CBD oil, there are a lot out there, they are not strictly controlled, and they all have mixed reviews.  For all of these treatments noted here, you must talk to your physician first and be aware of known side effects. If you have any of the side effects, you must stop the medication and let your doctor know the issue.
6. Mattress And Pillows - Finally, make sure that your bed is supportive of your body, otherwise you may find that your neck, back, hips and knees are sore at night and in the morning. If you haven’t changed your mattress in five years, consider swapping it out for a more supportive mattress, or at least rotate it so that the bed wears down more evenly. Many side sleepers also find it helpful to put a small pillow between their legs at night, as this can take some pressure off the joint. Stomach sleeping is typically considered the least ideal position for people with knee pain because it usually requires them to twist their legs a bit, which can lead to more knee pain in the morning. Switch up your sleeping position and add in a pillow between the knees or under your knees for extra support.

Getting restful sleep is important for your entire body, so don’t let knee pain hold you back. For more information about getting restful sleep at night if you have knee pain, connect with Dr. Reznik or pick up a copy of The Knee & Shoulder Handbook.

To make an appointment with Dr Reznik or Jaclyn Francis PAC call 203-865-6784. Or email Julie at [email protected].