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What can I do for sleep? I don’t sleep. I nap 3 hours ja night.

A MySpondylitisTeam Member asked a question 💭
Jacksonville, FL

I have RA, as,ddd, osteo.

September 3
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Answer Summary

Members rallied around a question about getting better sleep while living with RA and other chronic conditions, sharing a wide range of... Read more

Members rallied around a question about getting better sleep while living with RA and other chronic conditions, sharing a wide range of strategies that have worked for them. Several members suggested supplements like melatonin, magnesium, GABA, and chamomile or kava tea, while others found relief through ice packs, adjustable beds, and Tylenol PM. A recurring theme was building a consistent sleep routine, including a cool dark room, limiting screens before bed, and addressing underlying issues like sleep apnea or medication interactions.

A MySpondylitisTeam Member

@A MySpondylitisTeam Member, I hear you about not sleeping. I had sleep apnea, was in pain all night, racing brain, circadian rhythm off, didn’t sleep
more than a few hours. I was tired all day. Then I started losing weight, ate better foods for me, started better sleep hygiene, basically did everything they recommend, but also checked drugs I was taking that had interactions with others I was taking. I dropped 5 of them. Now I can drop off to sleep within 10 minutes of hitting bed, I don’t have sleep apnea anymore, my average now is 6 hours over 420
nights. A few days ago I got a very rare 100% sleep satisfaction score. You too can have this. if you want to know what else I did, let me know- To your better health- Arlene,,- Drew

September 6
A MySpondylitisTeam Member

Tylenol PM helps me, it has diphenhydramine to help you sleep some but I am not as groggy as I am with sleep medication the next day. I will also use fresh ice packs when I go sleep, fall asleep with them on. It gives me a little more sleep time, every minute counts to a tired person.

I also have an adjustable bed. I lay in one bed position until I am ready to sleep then change the position for falling asleep. If I wake in pain I will adjust it just a smidge. They make sleeping wedges that will bring your upper body at an incline, I imagine it is similar to and adjustable bed.

September 4 (edited)
MySpondylitisTeam

Only getting 3 hours of sleep a night sounds absolutely exhausting — and with spondylitis in the mix, poor sleep can actually make pain and inflammation worse, creating a tough cycle to break. Here are some things that may help:

Mattress & Positioning
- A supportive mattress that doesn't force your spine to twist can make Show Full Answer

Only getting 3 hours of sleep a night sounds absolutely exhausting — and with spondylitis in the mix, poor sleep can actually make pain and inflammation worse, creating a tough cycle to break. Here are some things that may help:

Mattress & Positioning
- A supportive mattress that doesn't force your spine to twist can make a big difference
- Try sleeping on your back instead of your stomach
- Use pillows strategically — under your knees, between your legs, or a thin one under your head to reduce neck pressure

Pain Management
- Talk to your doctor about adjusting medication timing so it works through the night
- Ask about whether your current dosages are right for nighttime pain control

Sleep Hygiene
- Avoid screens (phone, TV) before bed — the blue light signals your brain to stay awake
- Avoid caffeine in the evening
- Create a consistent bedtime routine in a dark, quiet space

Other Options to Discuss With Your Doctor
- Prescription sleep medications (like trazodone, which some MySpondylitisTeam members have found helpful)
- Melatonin supplements
- Cannabis-based products, if legal in your area
- A sleep study to rule out sleep apnea, which is more common in people with spondylitis It's really worth bringing this up with your rheumatologist as a priority — sleep deprivation can worsen spondylitis symptoms significantly, so getting this addressed is part of managing your condition, not just a comfort issue. You deserve real rest! 💙

September 3
A MySpondylitisTeam Member

Get cbd oil & if the bed is to soft slept on the couch thats what i do if all others fall drink lots of beer lol I get 4 5 hrs sleep but then I got to go the bathroom 500x a day lol.so im up anyway

September 3
A MySpondylitisTeam Member

@A MySpondylitisTeam Member: Taking magnesium is right to do. usually The body makes melatonin. When your circadian rhythm is off, you should just take Melatonim long enough to get your circadian rhythm back and you would know that by when you want to fall asleep. Glad you found something that works for you.

September 10

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