Because fatigue affects 80–90% of people with lupus, you’re likely to experience it as well. More sleep, especially better quality sleep, can assist. It might be difficult to distinguish the cause from the effect in the case of lupus and sleep problems. You may be able to manage some of your lupus symptoms by improving your sleep. Alternatively, you may be able to get better sleep by better managing some of your symptoms (such as joint pain). Below find a couple of sleep tips that may help to get better rest.
Routine, Routine
- Reset your body clock: wake and sleep at the same time each day.
- Set a timer on your phone or watch to get ready for bed.
Create a Bedtime Ritual
- Make a ritual: Do something that helps you relax for the night. For example reading or meditation.
Make an Effort
- Make a concerted effort to be in bed and relax.
- Don’t beat yourself up if you miss a couple of days just adjust and start again.
Sleep Environment
- Comfortable temperature
- Adequate darkness
- Invest in a good mattress
Avoid stimulants
- Limit caffeine and alcohol before bed.
- Avoid using electronic devices 1 hour before bed.
Healthy Living
- Exercise during the day but avoid intense activity 1 hour prior to bed.
- Avoid large and fatty meals prior to sleep.
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