Joint pain and stiffness all over body may appear during the night, when you go to sleep. Why does it happen? Find out!
Stretching is a very effective way to relieve arthritis pain at night. If it affects your hands, you can choose to knit, to mobilize your fingers.
Causes of nocturnal joint pain and guidelines to relieve it
If you suffer from arthritis, you will surely have spent more than one night awake without being able to fall asleep due to its symptoms. It is a very common annoyance that can reduce the quality of life if it is not given adequate treatment. Do you know how to reduce night joint pain and stiffness all over body?
First of all, we must be very clear that arthritis problems are not usually curable. In other words, as the Arthritis Foundation tells us, there are effective treatments to relieve pain, but we are dealing with a condition that is not reversible
To find greater well-being on a day-to-day basis and, above all, relieve joint pain at night, the tips that we share below will come in handy.
Why is joint pain and stiffness all over body more intense at night?
Throughout the day you are on the move, you manipulate things, you climb stairs and you do endless activities… All of this makes the joint “warm” and, although you may feel some pain, it is at night and when you are immobile , when the suffering is more pronounced.
You’ve probably already heard of adrenal fatigue, also known as chronic fatigue. This study conducted by the Federal University of São Paulo (Brazil) states that the term is not correct, since the adrenal glands do not “feel” fatigue.
Actually, what doctors refer to with this term is the relationship that has to do with our adrenal glands and with a stimulation of the nervous system that causes us pain, fatigue, anxiety, insomnia, loss of appetite, among others.
If throughout the day you have experienced situations full of pressure, worry, anxiety and stress that you have not managed in a healthy way, all this will cause the level of cortisol in the blood to increase, especially in men, according to this study carried out by the AF2R-Centre Hospitalier de Rouffach (France).
As you already know, there are certain components in the food we eat every day, capable not only of causing inflammation, but also of causing us to store toxins in our body. An inappropriate diet can affect the appearance of nocturnal joint pain.
Sedentary lifestyle and immobility
If there are days when we hardly move from the sofa, or when we think, for example, that it is better to keep the joint still throughout the day, it is most likely that when the night comes the pain will increase.
The reason? When the joints are immobilized, stiffness and stiffness appear. If we practice simple stretching exercises in the morning and at night, we will be able to minimize the pain. It’s worth it!
Guidelines for relieving joint pain at night
Take care of food
Although the origin of arthritis can be very varied, one way to find a better quality of life is through diet. A proper diet will help protect cartilage, nourish the bone and prevent inflammation.
Remedies as simple as taking a ginger infusion every day or prioritizing fruit and fresh foods before precooked dishes are simple keys that you should keep in mind.
Some recommended foods are:
- Blue Fish. It contains omega-3 fatty acids that, according to the Spanish Heart Foundation, help maintain cholesterol levels.
- Extra virgin olive oil. It contains antioxidants and a great anti-inflammatory capacity.
- Tomatoes, carrots and bell peppers. They contain lycopene which, according to this study carried out by the Autonomous University of Yucatan (Mexico), contains multiple antioxidants.
- Artichokes. According to this study carried out by the Institute of Sciences of Food Production (Italy), they also prevent aging.
- Lemons and citrus. According to this research carried out by the Nutrition and Health Research Centers (Spain), they strengthen the immune system thanks to their vitamin C content.
- Pineapple. Contains bromelain, characterized, according to this study by the Sri Ramachandra University, for promoting and improving circulation.
Cold heat therapy
To avoid nocturnal joint pain, according to this study carried out by the University of the Americas (Chile), cryotherapy, a specific hot-cold interval therapy, is also recommended one hour before bedtime:
A tub with a liter of hot water (not boiling) with 3 branches of rosemary.
We will apply where we have joint pain that bag of cubes on the affected area. Hold it 20 seconds.
Now, submerge the joint as often as possible in the hot tub of rosemary water. Repeat this action 5 times. You will see how the pain is relieved.
The best natural pain reliever
- Fresh ginger (3 g). According to this study conducted by the Isfahan University of Medical Sciences (Iran), ginger is a really beneficial anti-inflammatory food.
- 1 glass of water (200 ml)
- 1 tablespoon of honey (25 g) which, according to this study carried out by the Cira García central clinic (Cuba), is healing and prevents inflammation.
It is very simple. Bring that glass of water to a boil and, when it comes to a boil, add the ginger and honey. Let it cook for 15 minutes and let it rest.
One cup at breakfast and another before going to sleep.
Light stretches before going to sleep
If we perform gentle exercises with our affected joints, both the cartilage and the joint itself will be less stiff and stiff.
Thus, an effective way to relieve nocturnal joint pain is, for example, knitting by hand if you have arthritis in this area of the body, or stretching with both legs if your problem is your knees. This, according to this research carried out by the University of Malaga, also prevents future injuries.
You can, for example, put a small weight on your ankles and lift it 5 times. You will notice a lot of relief when going to sleep.
Do you have joint pain constantly at night? The diagnosis does not always throw arthritis. It is important that you consult your doctor to determine its origin and what treatment is appropriate.
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