Flare Triggers: Sleep
Sleep can be difficult when you are in pain, but the lack of sleep can trigger an RA flare in some people. It can feel like a vicious cycle! What do you do to sleep better? What have you found helps when you are struggling to get enough shut eye?
My sleep strategy consists of multiple things.
1) A memory foam mattress or pad. I also live with fibromyalgia, so the memory foam is my best friend.
2) Thanks to a dentist who referred me for a sleep study after seeing that I was grinding my teeth, I sleep much better. I have significant sleep apnea and my CPAP has changed my life. I no longer have afternoon fatigue.
3) I set a regular bedtime. (My dog lets me know if I stay up too late!).
4) I switch to reading about an hour before bed. This allows my mind to quiet.
5) No caffeine after 12 noon.
6) When I am having a pain flare, I use Delta-8 Hemp gummies. These relieve my pain and assist with sleep. I no longer need narcotics.
7) I stay hydrated throughout the day.
😎 A ceiling fan over my bed keeps me from getting too hot.
9) 2 extra blankets over my feet keep my toes from getting cold without the constriction of socks.
10) A pillow made of shredded memory foam. It conforms to my head and neck without causing pressure.
11) A positive attitude, grateful heart, and prayer.
I hope these ideas will help others.
Blessings,
Mary Sophia
I'm so glad to hear sleep hasn't been a big issue for you! It sounds like the foam and heating pad really help for your nighttime comfort. How great that you're able to enjoy an evening oil as well have access to opioids should the pain get to be too much. I know a lot of people here struggle to get pain medications if they need it, so it's good to hear that this is something you have to worry about it. How are you managing otherwise? -- Warmly, Christine (Team Member) 
need more info on Delta 8 gummies for pain. I live in Canada so products have different names and strengths, so your help would be appreciated. Also, no idea what evening oil is. See below, community Member8c13d
I just take a delta gummy about 930pm and I'm out by 1130pm. Muscle relaxers, OTC sleep aids and narcotic pain pills do nothing to help me. I also have degenerative disc disease. Without a gummy, it feels like a bad back spasm in every single joint in my body. Not sure why that happens, but it definitely makes for a hard time sleeping
I'm glad to hear that you've been fortunate in some ways (but sorry not in others). So many people here find that products/medications work for awhile and then stop being as effective. That stinks that it's happened with the Voltaren for you.
Sounds like you have a really good doctor, though! That can make such a world of difference. I'm not personally familiar with Suboxone, or anyone who takes it, but hopefully some of our community members can share their experiences with you. You can also consider adding your question to our forum discussions, https://rheumatoidarthritis.net/forums, which might help get more eyes on your question. Is your doctor saying the Suboxone is used to help manage your pain and symptoms?
-- Warmly, Christine (Team Member)I do great on Opiods. Never have I ever had withdrawal when I've quit taking them nor have I ever abused them. And it's sad people like myself get labeled. I do realize there are few like me. But I've read Suboxone isn't good as chronic pain nor is it good for non addicts. They just want me off the opiods. Plus she wants me off the Lorazepam that I only take as needed...I'm prescribed 10 a month. I have to choose which. I nearly had a panic attack right there. I REFUSE Antidepressants...I DON'T do well at all on those...any of them. But no one seems to care they turn me homicidal that's why I took myself off of them 15 years ago...No Thank You....
I spread Voltaren over alll the painful areas and hope I fall asleep before it wears off. I try to get as much exercise as I can so I am tired enough when I go to bed.
I use Voltaren too, and I find it helps a lot when I use a wrap over it. Exercise is the best thing for pain management, contrary to what we were told in the past. Movement is our joints lotion! Thanks for sharing. -Effie, team member 
Hi
. My wife, Kelly Mack (a contributor here), has also become a convert to the Voltaren at night. She also has a muscle oil that she uses. She uses the Voltaren for pain, in particular that feels like it is going to the bone, and the oil for sore and tired muscles (she's a big believer, like Effie, in the exercise - although sometimes the soreness/tiredness just comes). Best, Richard (Team Member)
I found I can get 6-7 hrs. of uninterrupted sleep when I take magnesium glycinate 1-2 hrs. before bedtime. When I forget, it's back to 2-4 hrs. max. Also, I've found frankincense oil to be helpful on spicy joints and cranky nerves. I dilute it in vit. E oil, and spray/ rub it in. Smells great and takes the edge off. Hope you can sleep well!
That’s awesome to hear! Magnesium glycinate is great for sleep—it's gentle on the stomach too. Thanks for sharing these tips—getting good sleep really does make a difference! -Latoya (Team Member) Magnesium glycinate is very helpful. I take it myself personally as that form of magnesium is known to actually help with sleep. I love franckincense, and also lavender for relaxation and pain. Thanks so much for taking the time to share! -Effie, team member
