If you’ve ever found yourself in bed scrolling endlessly at 2 a.m., you are not alone. With the constant pressures of modern life and the ever-present glow of our devices, many are finding it harder to switch off. But the truth is, disrupted sleep doesn’t just cause tiredness; it worsens inflammation, pain and overall health. And for people with arthritis, sufficient rest and downtime are especially important, given an already-compromised immune system.
Sleep disruption is not only a risk factor for developing autoimmune diseases like rheumatoid arthritis (RA), but also a common challenge after diagnosis. This makes it critical to monitor sleep and prioritize the rest your body requires.
How sleep impacts inflammation
Sleep deprivation is linked to higher levels of inflammation. Even one night of sleep deprivation can disrupt your immune system and trigger a stress response. While you sleep, your body produces proteins called cytokines, which help regulate your immune system and fight inflammation. Without sufficient rest, your body produces fewer of those proteins, leaving you more vulnerable.
The connection runs both ways: sleep impacts your immunity, but an activated immune system can also disrupt sleep. This is why people who have autoimmune diseases report higher levels of sleep disturbances. In the case of rheumatoid arthritis, more than half of people report problems with sleep, including difficulty falling asleep and staying asleep, and higher levels of daytime sleepiness.
For those living with autoimmune rheumatic diseases such as rheumatoid arthritis, ankylosing spondylitis, or psoriatic arthritis, poor sleep can intensify inflammation and heighten pain sensitivity. Research supports this link: a nationwide study in Taiwan showed a higher risk of autoimmune diseases in people with sleep disorders, while a U.S. study found two-thirds of people with RA had at least one sleep disorder.
Medication and sleep
Certain arthritis medications may also affect sleep quality:
- Prednisone, a steroid used for inflammatory types of arthritis, such as RA, psoriatic arthritis, ankylosing spondylitis, and juvenile idiopathic arthritis, can cause difficulty falling or staying asleep.
- Hydroxychloroquine, used for lupus and RA, may interfere with sleep and cause vivid dreams.
If you’d like to learn more about arthritis medications and their side effects, visit Arthritis Society Canada’s Medication Reference Guide. Always consult your doctor before making any changes and share any side effects that impact your quality of life.
7 tips to improve your quality of sleep
- Limit screen time and light exposure before bed – Blue light from devices can interfere with your body’s natural sleep rhythm
- Create a restful environment – Supportive bedding, blackout curtains, or earplugs/eye masks can make your space more sleep-friendly.
- Exercise regularly – Even 20 to 30 minutes of activity, four times a week, can improve sleep quality and reduce stiffness.
- Watch what you drink – Alcohol and caffeinated beverages can disrupt your sleep; avoid or limit them in the evening.
- Stick to a consistent sleep schedule – Going to bed and waking up at the same time every day helps regulate your body clock.
- Mind your medication – Adjusting the time you take certain medications (with your doctor’s guidance) can help minimize sleep disruptions.
- Get 30 minutes of sunlight or full spectrum light each day — Exposure to light during the day helps boost serotonin, which in turn supports melatonin production, your body’s natural sleep hormone.
For more detailed insights on these recommendations, visit our blog sharing more tips for better sleep.
