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Systemic lupus erythematosus (SLE) is an autoimmune disease that can significantly impact various aspects of a person’s health, including sleep. Have you been there? So tired and fatigued but struggling to get good sleep? When I was having Lupus flares, I certainly did!
Recent studies have found that while women with SLE might get a similar amount of sleep as the general population, they experience more frequent and severe sleep disturbances.
Understanding these challenges and exploring strategies to improve sleep quality can be crucial for managing lupus symptoms and enhancing overall well-being.
Key Findings on Sleep and SLE
1. Frequent Sleep Disturbances: Studies have shown that women with SLE often experience higher levels of sleep disturbances compared to age- and sex-matched controls. A standard sleep questionnaire revealed that while the total sleep deficit (the difference between needed and actual sleep) was comparable between SLE patients and controls, SLE patients reported more frequent interruptions. These interruptions were mainly due to pain, headaches, and other symptoms like breathlessness and sweating. The result is not just disrupted sleep but also increased fatigue and poorer overall sleep quality. The worst!
2. Objective Measures of Sleep Quality: Objective assessments using actigraphy (a wrist-worn device that monitors sleep patterns - how neat!) have confirmed that SLE patients experience higher sleep fragmentation. This means their sleep is more likely to be interrupted, leading to less restorative rest. Additionally, subjective reports from SLE patients indicated they perceive their sleep quality as poor, accompanied by higher levels of fatigue, anxiety, and depression. These subjective and objective findings align, painting a picture of a significant sleep struggle for those with SLE. Comment below if this is you!
3. Lack of sleep may play a part in developing Lupus: Another study explored whether sleep patterns might influence the transition to SLE in individuals at risk. It found that those who reported sleeping less than 7 hours per night were more likely to transition to SLE. This association remained even after adjusting for other factors like vitamin D deficiency and early symptoms. This suggests that sleep duration could be a factor in the onset of SLE, highlighting the importance of managing sleep even before the disease fully manifests. Tell your friends and family members about the importance of getting good sleep for their health too.
4. Impact on Quality of Life: Poor sleep quality in SLE patients is not just a matter of feeling tired; it has broader implications for their quality of life. The disruptions in sleep are linked to greater daytime dysfunction, increased fatigue, and emotional distress. These factors collectively affect the overall well-being and health-related quality of life in individuals with SLE. It may even increase your risk for future flares. 😕
Tips for Better Sleep
Given these challenges, improving sleep quality is important in managing SLE. Here are some practical tips for better sleep:
1. Develop a Consistent Sleep Routine: Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your internal clock and can improve sleep quality.
2. Create a Comfortable Sleep Environment: Ensure your bedroom is cool, dark, and quiet. Investing in a comfortable sheets and pillows can also help reduce physical discomfort that might disturb sleep.
3. Manage Pain and Discomfort: Work with your healthcare provider to manage pain and other symptoms effectively. Pain management strategies, including medication adjustments or physical therapy, can reduce nighttime disturbances.
4. Practice Relaxation Techniques: Techniques such as deep breathing, meditation, and progressive muscle relaxation can help calm your mind and body before bed.
5. Limit Stimulants and Screen Time: Avoid caffeine, nicotine, and heavy meals close to bedtime. Additionally, reduce exposure to screens and bright lights in the evening, as they can interfere with your body’s natural sleep-wake cycle. I always recommend an interesting but not thrilling book in the 20 minutes before bed - ideally reading by the light of a warm lightbulb - not on a bright iPad or phone.
6. Monitor Sleep Patterns: Keep a sleep diary or use a sleep tracking device to monitor your sleep patterns. This can provide insights into your sleep quality and help you identify factors that may be affecting your rest. It can also help you figure out your best time to go to sleep.
Conclusion
For women with lupus, sleep is often disrupted by the disease’s symptoms, leading to increased fatigue and a lower quality of life.
If you're ready to reduce your Lupus flares and symptoms, schedule a call with me today to get started!
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