Stillness That Heals: Sleeping Better With Lupus

Sleeping comfortably for those living with lupus can often be challenging. According to UMASS chan medical school: between 50 - 80% of people with the condition experience general sleep disturbances. Sleep is a comforting and relaxing part of the day, and a biological must-do to properly function in our everyday lives. So why is lack of sleep such a common symptom among those living with lupus?

*Disclaimer:

The information provided in this article is for general informational purposes only and is not intended as medical advice. It should not be used as a substitute for professional diagnosis, treatment, or advice from a qualified healthcare provider. Reliance on any information provided in this article is solely at your own risk.

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Some conditions, which are known as comorbid, go hand-in-hand with others, and lupus is one of them. Some of these conditions that are comorbid with lupus include:

• Depression/anxiety (linked to insomnia)

• Fibromyalgia (heightened pain sensitivities)

• Sleep Apnea

• “Restless legs” syndrome

Sleep is a state of deep restfulness for the body, and it is also evolutionarily important. The benefits of good quality as well as appropriately-lengthened (7-9 hours for 19-65 year olds) sleep has many benefits, including:

• Regulates of mood and stress

• Supports mental activities such as thinking and learning

• Allows the body to repair and grow tissue

• Supports day-long energy levels

• Keeps a healthy hormonal balance

• Keeps appetite and metabolism balanced

• Protects heart health

• Reduces the risk of a plethora of conditions

Although the subject of sleep can often be a tricky one for those living with lupus, there are some simple, non-routine-uprooting measures that can be used to increase sleep quality and length.

• Take corticosteroids (if prescribed) earlier in the day: the adverse effects of the medication may wear off by bedtime.

• Keeping sleep consistent and at the same time: signaling to your brain when it is time to go to bed.

• Use of relaxation techniques such as mindful breathing and stretching before bed to reduce stress.

• Staying hydrated throughout the day.

• Use of supportive sleep aids such as ergonomic pillows to reduce pressure on joints.

• Sleep hygiene and space awareness: bed is kept clean and used only to sleep.

• Lowering the use of stimulating substances in the evening such as coffee.

• Consulting specific and proper medical support.

• Limiting exposure to high intensity and blue light before bed.

• Avoiding daytime sleeping.

• Using sleep-friendly supplements (e.g., melatonin) with correct medical advice

• Keeping a sleep quality diary: monitoring flare-ups and particular inflammation around bedtime.

• If lupus fatigue becomes too intense, keeping naps to around half an hour in length and before 3 PM can be beneficial to avoid disruption with sleep.

Sleep medications should not be used unless the side effects from reactions with other lupus (and any) medications are known. Some medicines, when combined, may cause severe damage or even hospitalization. Consult a fully-qualified medical professional before considering the use of depressants and other medications for sleep.

Sleeping is one of the most frustratingly elusive reliefs for some living with lupus and in general, but, with some amount of proper practice and medical consultation, there are majorly affecting measures that can be taken to improve the quality of strained or lacking sleep, so that the bedroom at night is a relaxed and restful space.

Sleep disturbances in lupus | UMass Chan Medical School
Cole JL. Steroid-Induced Sleep Disturbance and Delirium: A Focused Review for Patients. Fed Pract. 2020 Jun37(6):260-267. PMID: 32669778 PMCID: PMC7357890. | NIH
How many hours of sleep are enough for good health? | Mayo Clinic