Because fatigue affects 80–90% of people living with lupus, you probably face it, too. More sleep—and better-quality sleep—can go a long way in helping this common symptom.
With many chronic illnesses and sleep issues, it can be hard to tell the cause from the effect. By improving your sleep, you may be able to manage some of your lupus symptoms. Or, by better managing some of your symptoms (such as joint pain), you may be able to get better sleep.
Between the kids, my job stress, and my aching joints, getting enough good sleep seems almost impossible.
The choices you make each day can have a positive impact on the quality of your sleep. Try a 2-week sleep diary to understand what may be affecting your sleep. Write down the time you get up, the time you go to bed, and any times you wake up in the night. Also, include the times you:
- Have caffeine (in coffee, soft drinks, or tea)
- Take medication
- Drink alcohol
- Take naps
Then look for patterns or habits that may be getting in the way of your sleep.
Making good sleep choices
You might also want to:
- Get some exercise, with approval from your doctor.
- Go to bed and get up at the same time each day, even on the weekends.
- Set a bedtime that is early enough for you to get at least 7 hours of sleep.
- Make sure your bedroom is quiet, dark, and a comfortable temperature.
- Turn off electronics (TVs, computers, and phones) at least 30 minutes before bedtime.
- Avoid large meals, caffeine, and alcohol before bedtime.
- Reduce your fluid intake before bedtime.
- Don’t go to bed unless you are sleepy.