Best sleep positions and pillows for psoriatic arthritis

If you have psoriatic arthritis, you know that symptoms like joint pain and stiffness can be worse when you wake up in the morning. Additionally, difficulty sleeping is common among people with psoriatic disease. Psoriasis and psoriatic arthritis symptoms (like itching and pain) can interfere with sleep, wake you during the night, and make it difficult to get back to sleep.

If you are having difficulty sleeping due to psoriasis or psoriatic arthritis symptoms, it is important to discuss this with a healthcare provider. It also helps to look at sleep habits, including the position you sleep in and the pillows you sleep on.

Why is sleep important?

Good quality sleep is an essential part of health and is associated with lower stress, healthier weight, better immunity, and a lower risk of chronic illnesses like cardiovascular disease, diabetes, and stroke.

Poor sleep and/or too little sleep may contribute to inflammation, something anyone with psoriatic disease wants to avoid.

In addition to talking to your healthcare provider, if you have psoriatic arthritis, the following tips may help alleviate discomfort and take some stress off of your joints during the night.

Find the right position

The right sleep position can depend on what joints are affected by psoriatic arthritis and it can vary from person to person. Here are some things to keep in mind:

• Avoid sleeping on your stomach, especially if you have back or neck pain.
• Sleeping on your side or your back is generally a better option. Avoid sleeping on the side that is painful.
• When sleeping on your side, try placing one or more pillows between your knees. This helps keep your hips, knees, and spine aligned, taking some of the pressure off the hip joints.
• If you sleep on your back, placing a pillow or a rolled-up blanket beneath your knees can ease pressure on the lower back and joints.
• Pay attention to your mattress. One that sags or has body-shaped depressions can add pressure to already painful joints—it may be time to rotate your mattress or replace it.
• Choose sheets and sleepwear made from a smooth material, such as cotton, silk, or microfiber. Smooth fabric makes it easier to change positions during the night. These materials also prevent friction on the skin, which is important if you are managing psoriasis along with psoriatic arthritis.

Find the right pillow

Avoid pillows that are stiff and flat and instead opt for a pillow that can be shaped to the contours of your neck and head, such as buckwheat, feather, latex, and memory foam pillows.

If you sleep on your back, you want a pillow that keeps the neck in a neutral position by filling the space between the neck and mattress. If you sleep on your side, your pillow or pillows should be high enough to keep your neck in a neutral position, but not too high—you don’t want your head tilting down toward the mattress or up toward the ceiling.

In either case, keep the pillow beneath your head and neck, but not beneath your shoulders. You may also consider trying a full-body pillow that you can adjust and mold to your frame to find a comfortable sleeping position.

Find the right bedtime routine

Sometimes called sleep hygiene, good sleep habits can help you get enough hours of sleep and improve the quality of your sleep. Here are a few strategies that can help:

• Go to bed and wake up at the same time each day, even on weekends. If you work nights or your work schedule changes, bring this up with your healthcare provider.
• Keep your bedroom at a cool, comfortable temperature. Also keep your bedroom dark and quiet.
• Try relaxation techniques to reduce stress, such as yoga, meditation, or gentle stretching. Simply scheduling time to unwind can also help you reduce stress.
• Put down electronic devices one hour before bed and avoid using electronic devices in your bedroom, including watching TV.
• Apply moisturizer at night, close to bedtime if possible. This can help your skin stay moisturized as you sleep.
• Keep your fingernails trimmed. If psoriasis itches at night, this helps minimize damage from scratching. Wearing cotton gloves to bed can help prevent fingernails from damaging the skin if you are scratching during sleep.