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Link between Insomnia and Joint Pain

Link between Insomnia and Joint Pain


Good sleep has got many advantages as we all know but, not getting enough sleep is equally dreadful. Be it facing difficulty in falling asleep or staying asleep or waking up before the set time or even having disrupted sleep cycle, any of these can worsen your joint pain.

Studies have shown that people who are not able to secure a good sleep often complain about joint pain. This is because a non-sleepy person tends to make efforts to catch up with sleep and in that rush, he would be ignoring his postures. On the contrary, if he or she would doze off for even a short while, in any awkward posture, then pain is sure to be experienced.

hip pain, joint pain, wrist pain, back pain,

Another factor ruling here is intensity of pain. If a person is experiencing mild pain and, is also a victim of insomnia, then he or she would find it altogether more difficult to sleep. Their condition would not let him or her sleep and pain would add to the tragedy.

It is a scientific fact that long term sleep deprivation has got lot many cons and escalation in joint pain is one of them. Many patients of arthritis and osteoarthritis complain about severe pain occurring at night which makes drifting off more difficult along with giving birth to a vicious cycle.

Usually adults need 8 to 9 hours of sleep to wake up refreshed the next morning. Along with long hours, sound sleep span is also important. Generally an individual would take 45 minutes to enter in to the deep sleep zone and this phase keeps a control on inflammatory molecules. Now people with insomnia find it a luxury they can’t afford and hence their body reacts to pain signals, which escalates the intensity of the pain. When a person is in deep sleep, his or her brain releases healing hormones that repair the damaged tissues. It makes one feel relaxed and pain-free. This phenomenon being absent amongst insomniacs, the pain worsen.

Insomnia is also believed to elicit inflammation and sensitization which further aggravates the pain sensation.
Hyperalgesia changes are also witnessed due to insomnia. Sleep fragmentation often affects chronic pain as when an individual continuously experiences sleep deprivation, his body doesn’t respond to the efforts conducted to evade pain and instead the pain signals are solidified. It increases muscle tenderness and increases inflammatory makers that makes joint sore and exhausted. All in all, it turns into a never ending cycle, which if not interrupted can become heavily hazardous.

Measures to overcome insomnia
1. Food
food
Have healthy and nutritious food but make sure that you do not have heavy food before going to bed.

2. Meditate

Meditating before going to sleep will help you in letting go of negative thoughts and will ease up your sleeping cycle.

Adopting a healthy lifestyle in general can be of great help. Eliminate alcohol, caffeine, smoking and stress if possible to welcome a pain free life.

Painful Wrist? Symptoms, Causes & Treatment Of Carpal Tunnel Syndrome

Painful Wrist? Symptoms, Causes & Treatment Of Carpal Tunnel Syndrome

wrist pain, hand pain, bones pain
Our wrist also termed as the carpus or carpal bones is a complex joint that bridges the hand to the forearm. Since it undergoes a lot of repetitive motions every day, when it exceeds its limit, pain or injury is bound to happen. One such progressive condition called ‘Carpal Tunnel Syndrome‘ develops when one of the major nerves to the hand — the median nerve, gets pinched or compressed.

Carpal tunnel syndrome (CTS) is a common neurological disease with the prevalence of 2.7%–5.8% in the general population says in the group study from Central India. It is the median nerve that controls the movement and feeling of our thumb and other fingers, except the pinky and a slight pressure in it, can cause us this syndrome. But, then how to confirm whether it is carpal syndrome and not just a regular wrist pain?

Check out for the following carpal tunnel symptoms:
wrist pain, hand pain, arms pain
The symptoms of carpal tunnel syndrome, tend to develop gradually over time with the first symptoms often appearing during the night, or on waking up in the morning.

❖ Tingling, burning, or itching and numbness in the palm of the hand and the fingers, especially the thumb and index finger.
❖ Losing grip strength and difficulty in grasping things or forming a fist
❖ Typing, opening and performing other such small actions become challenging
❖ Holding things for a prolonged period of time such as a book or a phone becomes difficult
❖ Occasional shock-like sensations that one feels like shaking it away
❖ Spreading symptoms all over to the hand and shoulder
❖ Loss of sensation in extreme cases or if left untreated

Causes of CTS:
carpal tunnel syndrome, wrist pain, hand pain
❖ overuse of wrist in doing repetitive movements
❖ pregnancy, menopause, or overweight
❖ repeated use of vibrating hand tools
❖ work stress
❖ gout or any type of arthritis
❖ hypothyroidism, or an underactive thyroid
❖ diabetes or any other health conditions
❖ trauma, such as dislocation or fracture of the wrist
❖ structural problems in the wrist joint
❖ hereditary
❖ a cyst or a tumor in the carpal tunnel
❖ any kind of swelling or inflammation around the tendons

Carpal tunnel treatments:
❖ As a self-care, you can start by soaking your wrist in an ice bath for 10-15 mins. For the pain that wakes you up at night, shake your wrist gently and sleep keeping it in a hanging position over the side of your bed.
Wrist-joint-rotation-Miniband-Chakra, wrist pain

❖ Get proper rest and take a break from activities that trigger the pain or worsen the symptoms
sleep-in-elite-sports-header, good sleep

❖ Wear a wrist brace or splint to support your wrist and prevent it from bending or twisting at night.
wrist pain

❖ Take steroid injections if necessary to reduce the inflammation and severity of other symptoms
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❖ Perform carpal tunnel exercises and wrist-strengthening yogas to reduce the pressure on the median nerve and boost your grip
carpal-tunnel-exercises-using-stress-ball, hand acupressure

❖ Try electrotherapy, It’s ultrasound device uses sound waves that causes mechanical vibrations on your hand and wrist thus stimulating the blood flow and help relieve the pain of CTS, accelerating natural and faster healing.
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Prevention Tip
Few simple cares like not gripping too hard or overstressing your wrists, wearing wrist splints, keeping your keyboard at the wrist level, healthy diet, exercises etc. can prevent you from developing carpal tunnel syndrome.