Learning to Live with Fatigue
Fatigue is a major problem for people with arthritis, especially inflammatory types of arthritis. Arthritis pain can exacerbate sleep problems, and the reverse is also true — poor sleep can exacerbate arthritis pain. Sleep problems shouldn't be dismissed, because there are actions you can take to improve sleep and reduce fatigue.
What Contributes to Fatigue?
Arthritis patients are often easily fatigued by daily living tasks that seem effortless for healthy people. A flare in disease activity can be expected to increase fatigue. Other factors that are known to increase fatigue include:
Overdoing or pushing beyond your limits with activity — Remember that pain is a signal to stop. If you overdo, your body will respond with more pain and greater fatigue.
Disrupted sleep or insomnia — Pain and discomfort associated with arthritis can interfere with normal sleep patterns. Insomnia is a problem falling asleep or staying asleep.
Medication side effects — Medications used to treat arthritis symptoms can have a side effect of increasing fatigue. A dosage adjustment may help.
Anemia of chronic disease — Low red-cell counts or low hemoglobin are commonly associated with inflammatory types of arthritis. Fatigue can be a consequence of anemia.
Mental drain — The physical aspects of arthritis can be mentally and emotionally draining. Fatigue can be exacerbated by depression, sadness, and feelings of hopelessness.
Fact
Knowing what contributes to fatigue will help you focus on solutions. Fatigue is a recognized symptom of arthritis and related conditions, yet studies have shown it is often overlooked. The newer biologics drugs help to reduce fatigue, dramatically in some patients.
What Helps to Reduce Fatigue?
Recognizing what causes fatigue and what makes it worse will guide you toward actions that will help you control the problem. Conserving energy is the primary goal for controlling fatigue. You will have to make a conscious effort to conserve energy, and in this busy world we live in it doesn't always come easy. To conserve energy, pace yourself. Balance rest and periods of activity. Also, be flexible. If you are having a bad day, readjust and reschedule. It's important to plan ahead. If you know a particular day will be hectic, be sure the evening hours or next day will be stress free. Finally, don't underestimate the importance of convenience. Organize your environment and your schedule so that conserving energy is a priority.
Although the physical toll of having arthritis is the reason you feel fatigued much of the time or have trouble sleeping, advice that applies to healthy persons with sleep problems may benefit you as well.
According to the National Institutes of Health, you should choose a sleep schedule and stick to it. Don't exercise too close to your bedtime and avoid caffeine in the late afternoon or evening. Avoid alcohol before bedtime and avoid large meals or drinking a lot of fluids late at night. Avoid medications with known side effects of keeping you awake. Late-afternoon or late-day naps may interfere with falling asleep at night. Relax and wind down before bedtime; take a warm bath or shower if it helps. Clear your sleep environment of distractions.
Again, it's most important to identify what makes fatigue worse and what makes it better. You will find it requires a delicate balance. Listen to your body and pay attention to signals. Getting good sleep regularly helps break the pain-fatigue-stress-depression cycle.
