Joint pain can have a significant impact on sleep. Sleep loss can have a serious impact on your health, leaving you feeling drained and exhausted. It can lead to difficulty falling asleep and/or staying asleep throughout the night, as well as disrupted sleep patterns due to frequent nighttime awakenings. Sleep loss can result in fatigue during the day, which can make it even harder for people to get adequate restful sleep at night. Furthermore, poor quality sleep may exacerbate existing joint symptoms, creating a vicious cycle of sleeplessness and joint discomfort that further affects overall health and quality of life.
Fortunately, there are some simple hacks that can help you recover from lost sleep and get back to peak performance. I’ll introduce some of the most effective strategies for recovering from sleep deprivation so you can start feeling more energetic and alert. With a little effort, you’ll be able to feel rested again in no time! These hacks can also help you improve your overall sleep hygiene to help you reduce those sleepless nights.
1. Get Moving: Exercise is a great way to get your energy levels back up, even if it’s just 10-15 minutes of light activity and is important to keep your joints moving. You don’t have to hit the gym; something as simple as taking a brisk walk or doing a short Qi Gong or Yoga session to help you feel more energized.
2. Eat Whole Foods: Eating a balanced diet that includes whole grains, fruits and vegetables can help give you lasting energy throughout the day. Avoid processed and sugary snacks that will make you crash later on. Processed foods and sugar can also increase joint pain, so eliminating them can reduce pain and improve sleep.
3. Drink Water: Staying hydrated helps your body better regulate its temperature and maintain proper levels of oxygen in the blood, which can result in improved alertness and higher energy as well as help keep your joints fluid.
4. Take Breaks: If you are feeling exhausted and overwhelmed, it can help to step away from your work for a few minutes and do something relaxing—like taking a short walk or listening to music. Allowing your mind and body to rest gives you the chance to recharge. Get up from your chair or away from your desk at least every 60-90 minutes to stretch or take a visual break from your electronic devices.
5. Get Some Sunlight: Exposing yourself to sunlight is an excellent way to get some natural energy. Even if it’s just a few minutes outside with the sun on your face, it can help improve alertness and make you feel more awake.
6. Take Power Naps: A power nap of 20-30 minutes can be enough time for your brain and body to reset without making you too groggy. Find a quiet place to lie down and close your eyes for a short rest.
7. Drink Green Tea: Green tea contains caffeine, which can help give you an energy boost when you need it. It also has L-theanine, an amino acid that helps promote relaxation without making you drowsy.
8. Avoid Alcohol: Although it may seem like alcohol can help you relax and fall asleep, it actually disrupts the quality of your sleep and leaves you feeling groggy in the morning. It’s best to avoid drinking alcohol before bed. Alcohol also has inflammatory effects that can increase joint pain.
9. Use NSDR: The Non-Sleep Deep Rest technique was developed by Dr. Andrew Huberman in 2015. This approach is based on the belief that regular rest taken throughout the day can have a beneficial effect on joint health and overall well-being. The technique involves taking short breaks from physical activity during which one relaxes, focuses on breathing, and tries to clear the mind. is a powerful way to restore physical, mental, and emotional well-being. This relaxation practice can be done in just a few minutes of time each day and does not require any special tools or equipment.
10. Practice Good Sleep Habits: Establishing regular sleep habits is one of the best things you can do for your overall health and well-being. Make sure to stick to a consistent sleep schedule, limit screen time before bed and create a calm environment in your bedroom. An optimal schedule is to go to bed by 10 PM and get 7-8 hours of sleep.
If you’re experiencing chronic joint pain and it affects your sleeping habits on a regular basis, it is important to reach out to a healthcare provider for help in managing both issues. While these techniques can help you recover from sleepless nights, it is important to optimize your sleep habits and reduce your pain to optimize your physical and mental wellness. Using holistic, natural approaches to support good quality sleep is preferred, as pain and sleep medications can interfere with quality sleep.
To learn more about natural support to address sleep and joint pain issues, get your free discovery call:
I am a Master’s prepared RN, National Board-Certified Health & Wellness Coach, Board-Certified Functional Wellness Coach, and Functional Diagnostic Nutrition Practitioner. I help people fix their chronic inflammation & pain with in-home lab testing, client assessments, personalized natural healing protocols, and online coaching to help them move from pain to peace so that they feel better, move better, and live better.