How to Sleep Better if You Have Ankylosing Spondylitis

By Geoff McKinnen Certified Sleep Coach

Last Updated On February 3rd, 2025
How to Sleep Better if You Have Ankylosing Spondylitis

Key Takeaways

  • Sleep environment significantly impacts AS management: A mattress, proper pillow support, and an adjustable bed can help reduce pain and stiffness. The ideal bedroom temperature is 65-68°F, and blackout curtains can help maintain sleep quality.
  • Sleep position matters: Back sleeping typically provides the best spinal alignment, using a thin pillow for the head and additional support under the knees. If side sleeping, keep the spine straight with proper pillow support between the knees, and avoid stomach sleeping which can worsen symptoms.
  • Regular routines improve sleep quality: Consistent pre-bedtime practices like gentle stretching, heat therapy, and relaxation techniques help manage symptoms. Timing medications and exercise appropriately throughout the day, along with maintaining proper diet and hydration, can significantly impact sleep quality.

Living with ankylosing spondylitis means your relationship with sleep often changes. Night after night, the stiffness and pain in your spine can make finding comfort feel like solving a puzzle.

Most people with AS know the frustration of lying awake at 3 AM, wondering if they’ll ever get enough rest to face tomorrow.

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But understanding how AS affects your sleep is the first step toward better nights. While there’s no magic solution that works for everyone, small changes in how you prepare for and approach sleep can make a real difference.

This guide breaks down practical steps you can take to improve your rest, based on what helps other people with AS and what doctors recommend.

Whether you’re newly diagnosed or have lived with AS for years, you’ll find useful strategies here to help you sleep better with your condition.

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What Is Ankylosing Spondylitis

Ankylosing spondylitis Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source (AS) Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source is a chronic inflammatory form of arthritis Verified Source Centers for Disease Control and Prevention (CDC) The United States’ health protection agency that defends against dangers to health and safety. View source that primarily targets the spine and sacroiliac joints, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source where the spine Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source connects to the pelvis. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source This complex condition represents one of the main types of spondyloarthritis, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source a family of related inflammatory arthritic conditions that affect up to Verified Source Medline Plus Online resource offered by the National Library of Medicine and part of the National Institutes of Health. View source 1 in 100 people.

The hallmark of AS is inflammation in the joints and ligaments of the spine, which leads to chronic pain and progressive stiffness.

In its most severe form, Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source this ongoing inflammation can cause vertebrae to fuse together, creating what medical professionals call ankylosis. That is, a rigid, inflexible spine. This process typically begins at the sacroiliac joints and can gradually progress up the spine.

The condition doesn’t limit itself to the spine alone. AS can affect multiple areas of the body, including peripheral joints like the shoulders, hips, knees, and ankles. It can also impact the joints between the ribs and breastbone, potentially making it difficult for patients to take deep breaths.

Beyond the skeletal system, AS can manifest Verified Source Medline Plus Online resource offered by the National Library of Medicine and part of the National Institutes of Health. View source in other parts of the body: approximately one-third of patients experience eye inflammation (uveitis), up to half may develop some form of inflammatory bowel disease, and about 10% experience psoriasis.

The symptoms of AS typically emerge gradually, making early diagnosis challenging. Most people first notice persistent lower back pain and stiffness, particularly in the morning or during periods of inactivity.

Characteristically, this pain tends to improve with exercise and physical activity rather than rest. A key distinguishing feature from mechanical back pain. Fatigue is another common companion to these symptoms, significantly impacting daily life.

AS typically begins Verified Source Johns Hopkins Medicine University focused on medical research that produces thoroughly reviewed health articles. View source in early adulthood, with most cases developing before Verified Source Johns Hopkins Medicine University focused on medical research that produces thoroughly reviewed health articles. View source age 30. It shows a marked preference for males over females and has a strong genetic component, particularly linked to the HLA-B27 gene.

However, having this gene doesn’t guarantee developing AS, suggesting that environmental factors also play a role in its development.

While there is no cure for AS, modern medicine offers numerous effective management strategies. Most people with AS can maintain good function and lead active lives with appropriate treatment.

The cornerstone of management includes regular exercise, proper posture maintenance, and medical interventions ranging from anti-inflammatory medications to newer biological therapies.

Early diagnosis and treatment are crucial, as they can help prevent or slow the progression of spinal fusion and other complications.

How AS Affects Sleep

Your body’s inflammatory response in AS doesn’t follow a regular clock, which means inflammation can peak during your normal sleeping hours. The pain and stiffness often become more intense when you lie still for long periods, making it harder to stay asleep through the night.

The inflammation in your spine and joints can trigger pain signals that wake you up, even if you start the night feeling comfortable. Your body’s stress response to chronic pain also affects sleep hormones like melatonin, making it harder to maintain normal sleep cycles.

Many people with AS experience muscle spasms during sleep, which can jolt you awake or force you to change positions frequently. Your body’s natural healing processes are most active during deep sleep, but AS can prevent you from reaching or staying in these restorative sleep stages.

A 2012 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source examined more than 300 patients with AS, and concluded that more than half of them suffered from sleep disturbances. Pain was highlighted as a contributing factor, as was depression Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source and anxiety. Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source

A 2021 study Verified Source National Library of Medicine (NIH) World’s largest medical library, making biomedical data and information more accessible. View source similarly found that roughly 65% of more than 100 patients with AS were poor sleepers. So while the exact statistics may vary, it’s clear that those with AS have a high rate of sleep disorders Verified Source Centers for Disease Control and Prevention (CDC) The United States’ health protection agency that defends against dangers to health and safety. View source and disruptions.

Common Sleep Challenges

People with AS often struggle to find a comfortable sleeping position that doesn’t increase their pain or stiffness. The discomfort can make you hyper-aware of every movement, leading to anxiety about sleep itself.

Pain medications might wear off during the night, causing you to wake up with increased discomfort in the early morning hours. Some people develop breathing changes during sleep due to ribcage stiffness, which can further disrupt rest patterns.

Many with AS experience a cycle of poor sleep leading to increased fatigue, which then makes pain feel more intense the next day. Changes in sleep position to avoid pain can create new pressure points and muscle tension, starting another cycle of discomfort.

Why Good Sleep Matters

Quality sleep directly affects how well your body manages inflammation and pain signals throughout the day. When you get proper rest, your immune system functions better, which can help reduce the severity of AS symptoms and flare-ups.

Getting enough deep sleep allows your muscles to fully relax and repair, reducing the risk of additional tension and pain. Good sleep helps maintain your body’s natural pain-fighting abilities and keeps your energy levels stable for daily activities.

The mental benefits of quality sleep are just as important. Well-rested people cope better with chronic pain and make clearer decisions about their health management.

Your body produces important anti-inflammatory compounds during deep sleep stages, making good rest an essential part of your overall AS treatment plan.

Choosing the Right Mattress

A mattress that works for AS needs to balance support and pressure relief to protect your spine and joints. Medium to firm mattresses often work best for people with AS, as they prevent your spine from sinking into positions that increase morning stiffness.

Memory foam or hybrid mattresses can provide targeted support to your spine’s natural curves while reducing pressure points. Some people find adjustable beds helpful, as they can change positions throughout the night without straining their back.

Consider mattresses with good motion isolation if you share your bed, so your partner’s movements don’t disturb your sleep. Look for mattresses with at least a 100-night trial period, as it can take several weeks for your body to adjust and determine if it’s right for your AS needs.

Memory Foam Mattresses

Memory foam mattresses stand out as one of the best choices for people with ankylosing spondylitis (AS) because of their unique contouring abilities. These mattresses use flexible polyurethane foam that molds perfectly to your body’s shape, which helps keep your spine properly aligned throughout the night.

The foam follows every curve of your body, creating a custom-fit feeling that takes pressure off painful joints and sore spots. Memory foam works well for all sleeping positions, making it versatile for times when AS symptoms force you to change how you sleep.

The material gradually returns to its original shape when you move, though this slower response might frustrate active sleepers who change positions frequently. Some people find memory foam traps too much body heat, even in models that include cooling gel layers.

Despite these potential drawbacks, memory foam remains a top choice for AS patients because of its superior pressure relief and consistent support.

Latex Mattresses

Natural latex mattresses offer an excellent alternative for AS patients who want the benefits of foam without the heat retention. Made from processed rubber tree sap, latex comes in two main types: Dunlop, which feels denser and more supportive, and Talalay, which offers a lighter, more cushioning feel.

Latex bounces back quickly when you move, making it easier to change positions during the night compared to memory foam. While latex doesn’t conform to your body quite as closely as memory foam, it still provides excellent support and pressure relief, especially for back and stomach sleepers.

These mattresses naturally stay cooler than memory foam and often last much longer, though they come with a higher price tag. The durability of latex often justifies the cost for many people, as these mattresses can maintain their supportive properties for many years.

Natural latex also appeals to environmentally conscious shoppers who want a sustainable, chemical-free sleeping surface.

Hybrid Mattresses

Hybrid mattresses combine the best features of innerspring and foam designs to create a supportive yet comfortable surface for AS patients. These mattresses use individually wrapped coils that move independently of each other, topped with layers of either memory foam or latex for comfort.

The coil system provides excellent support and helps distribute weight evenly, while the foam layers offer the pressure relief needed for painful joints and muscles. Hybrids typically offer better airflow than all-foam mattresses, making them a good choice for people who sleep hot.

The combination of materials gives a hybrid mattress a responsive feel that makes movement easier while still providing good motion isolation for those who share a bed. While these mattresses tend to wear out faster than all-foam or latex options and cost more initially, many people find the blend of support and comfort worth the investment.

The variety of hybrid designs available means you can usually find one that matches your specific needs for managing AS symptoms.

Innerspring Mattresses

Traditional innerspring mattresses with connected coil systems typically make poor choices for people with AS and should be avoided when possible. These spring mattresses use an older design where the coils connect to each other with steel wire, creating a support system that often fails to maintain proper spinal alignment.

The connected coils tend to create pressure points and can sag unevenly, which may worsen AS symptoms and lead to increased morning stiffness. As these mattresses age, they often develop noisy squeaks and creaks because the coils can grind against each other, potentially disturbing your already challenged sleep.

The lack of proper contouring in traditional innerspring mattresses means they don’t provide the pressure relief needed for managing AS pain effectively. Most innerspring mattresses also wear out relatively quickly compared to other mattress types, making them a poor long-term investment for managing AS symptoms.

Lastly, if you’re interested in an adjustable bed for back pain and other AS symptoms, you can’t use a spring mattress with it. The springs will be bent out of shape as the base is raised and lowered.

If you’re currently using an innerspring mattress and experiencing increased pain or stiffness, consider upgrading to one of the recommended mattress types for better symptom management.

Best Sleeping Positions

Finding the right sleeping position with AS involves understanding how alignment affects your spine and joints. Learning proper positioning techniques can help reduce morning stiffness and nighttime pain.

Back Sleeping

Back sleeping often provides the best spinal alignment for people with AS, keeping your vertebrae in a neutral position. Use a thin pillow under your head to maintain your neck’s natural curve without forcing it forward or backward.

Place a firm pillow or wedge pillow under your knees to reduce pressure on your lower back and help maintain the natural curve of your spine. Some people benefit from small, rolled towels placed strategically under their neck or lower back to support natural spinal curves.

As for a back sleeping mattress, you want a gentle firmness with just a touch of light cushion. The mattress surface should relieve pressure while preventing you from sinking in too deep.

Consider the benefits of using an adjustable bed base if possible, as a slight elevation of your upper body (about 30-45 degrees) can help reduce inflammation and make breathing easier. Keep your arms at your sides or resting comfortably on your stomach, avoiding positions that pull your shoulders forward.

Side Sleeping

When sleeping on your side, keep your spine straight by using a pillow that fills the space between your head and shoulder completely. Draw your knees slightly toward your chest, but not so far that your back rounds. Think of maintaining a gentle “C” curve.

Place a firm pillow between your knees to keep your hips level and reduce twisting in your lower spine. Some people find additional support helpful by placing a small pillow in the curve of their waist to prevent side-bending.

Alternate sides if possible to prevent muscle imbalances, but don’t force yourself to stay on a side that increases pain. Use body pillows or pregnancy pillows for full-body support, as they can help maintain proper alignment throughout the night.

And remember that for mattresses for side sleeping, soft yet supportive is important. The mattress must give way enough to relieve tension in the shoulders and hips.

Positions to Avoid

Stomach sleeping puts excessive stress on your neck and lower back, often worsening AS symptoms. This position forces your spine to arch unnaturally and can increase inflammation in already sensitive areas.

Avoid sleeping in a tight fetal position, as this can lead to increased stiffness and reduced mobility in the morning. Positions that twist your spine or keep it flexed for long periods can trigger flare-ups and increase morning pain.

Using too many pillows under your head or sleeping in a chair regularly can strain your neck and upper back. While reclining might feel comfortable temporarily, maintaining these positions all night can lead to increased stiffness and misalignment.

Sleep Environment

Your bedroom setup plays a crucial role in managing AS symptoms at night. Small changes in your sleep environment can make a significant difference in your comfort and sleep quality.

Supportive Pillows

The right pillow alignment can significantly reduce neck and upper spine strain during sleep. A cervical pillow with proper neck support can help maintain your spine’s natural alignment, especially if you sleep on your back.

Consider using multiple pillows strategically, like one for your head, and others to support your knees or between your legs when side sleeping. Memory foam or latex pillows often work well because they maintain their shape and support throughout the night.

Your sleeping position should guide your pillow choice. Back sleepers typically need thinner pillows, while side sleepers need thicker ones to keep their head level with their spine.

Look for pillows with cooling features if night sweats are an issue, as temperature changes can affect your comfort level.

Adjustable Bed

An adjustable bed can be particularly valuable, as it allows for customizable positioning that can significantly reduce pain and stiffness.

The ability to elevate different parts of the bed helps distribute pressure more evenly across the body, which can be especially beneficial during inflammatory flares. Sleeping with the head and upper body slightly elevated can help reduce morning stiffness and make breathing easier, particularly if they have rib cage involvement.

And during a flare-up, being able to slightly adjust the angle of your legs or back with the touch of a button can provide immediate relief without requiring painful movement.

Some adjustable beds also offer zero-gravity positions, which simulate weightlessness by elevating both the head and feet, taking pressure off the spine and potentially reducing inflammation.

When choosing an adjustable bed for AS, it’s important to look for models with smooth, quiet motors that won’t disturb your sleep when making position changes. Features like programmable memory settings can be particularly useful, allowing you to quickly return to positions you’ve found most comfortable.

Many modern adjustable beds also include massage features, which can help relax tense muscles and improve circulation—both beneficial for AS management.

It’s worth considering a split king adjustable bed if you share your bed with a partner, as this allows each person to adjust their side independently without disturbing the other’s sleep.

Optimal Room Temperature and Lighting

Most sleep experts recommend keeping your bedroom between 65-68°F (18-20°C), as cooler temperatures promote better sleep quality. A slightly cool room can help reduce inflammation and make it easier for your body to maintain its ideal sleep temperature.

Blackout curtains or shades can block out disruptive light that might interfere with your sleep cycle. Using warm, dim bedroom lighting in the evening helps signal your body that it’s time to rest, while avoiding blue light from screens can improve your natural sleep rhythm.

Consider using a programmable thermostat to automatically adjust temperatures throughout the night, as your body temperature naturally fluctuates. Adding a small fan can provide both cooling and white noise, which many people find helpful for maintaining undisturbed sleep.

Pre-Bedtime Routine

Creating a consistent pre-bedtime routine helps prepare your body and mind for sleep while managing AS symptoms. The right combination of gentle movement and relaxation can significantly improve your sleep quality.

Gentle stretching exercises

Start your stretching routine at least an hour before bed with movements that focus on spine mobility without causing strain. Simple cat-cow stretches while seated or on all fours can help release tension in your back and promote flexibility.

Gentle shoulder rolls and neck stretches can ease upper body stiffness that often builds up during the day. Pay attention to how your body responds. Stretches should feel like a gentle release, not intense or painful.

Move through each stretch slowly and mindfully, holding positions for 10-20 seconds without bouncing or forcing movements. Focus on stretches that target areas where you typically feel morning stiffness, but be extra gentle with any joints that are currently inflamed.

Heat therapy options

Apply heat therapy about 20 minutes before bedtime to help relax tense muscles and increase blood flow to stiff joints. A warm shower or bath can provide full-body relief and make stretching more effective.

Electric heating pads or microwaveable heat packs can target specific areas of pain or stiffness. Consider using heat therapy while doing your gentle stretches to maximize the benefits of both techniques.

Some people find alternating heat with brief periods of cold therapy helpful, especially if certain joints are inflamed. Keep heat therapy items within easy reach of your bed for middle-of-the-night comfort if needed.

Relaxation techniques

Deep breathing exercises can help reduce pain perception and calm your nervous system before sleep. Try the 4-7-8 breathing technique: inhale for 4 counts, hold for 7, and exhale for 8 counts.

Progressive muscle relaxation helps release hidden tension. Start at your toes and work up to your head, tensing each muscle group briefly before letting it completely relax. This technique can help you identify and release areas of unconscious tension.

Simple guided imagery, like visualizing a peaceful place or imagining tension flowing out of your body, can help transition your mind from daily stress to sleep readiness.

Lifestyle Changes

Making strategic adjustments to your daily routine can significantly impact your sleep quality with AS. Understanding when and how to time certain activities creates a foundation for better rest.

Daily Exercise Timing

Exercise is crucial for managing AS, but timing your workouts properly can make a big difference in your sleep quality. Aim to complete moderate exercises like walking, swimming, or cycling at least 4-5 hours before bedtime to allow your body time to cool down.

Morning exercise can help reduce morning stiffness and set a positive tone for your day’s mobility. If you prefer afternoon workouts, try to finish them before 3 PM to avoid interfering with your natural sleep-wake cycle.

Save gentler exercises like stretching for later in the day, as these can help prepare your body for rest. Listen to your body’s signal. On high-pain days, even light movement counts and can help maintain your sleep routine.

Pain Medication Scheduling

Work with your healthcare provider to time your medications for optimal coverage during sleep hours. Consider taking long-acting pain medications in the evening to help maintain consistent pain relief throughout the night.

Track when your pain typically peaks and schedule medications accordingly – some people benefit from taking anti-inflammatory medications a few hours before bed. Keep a log of how different medication timings affect your sleep to find your optimal schedule.

Remember that some medications might affect sleep quality, so discuss any concerns with your healthcare team. Having rescue medications within easy reach of your bed can provide peace of mind, even if you don’t need them every night.

Diet and Hydration Tips

Focus on eating anti-inflammatory foods throughout the day, but keep evening meals lighter to prevent digestive discomfort during sleep. Include foods rich in magnesium and calcium in your dinner, as these minerals can help with muscle relaxation.

Stay well-hydrated during the day, but start tapering off fluid intake about 2-3 hours before bedtime. This helps reduce nighttime bathroom trips while ensuring your body has the hydration it needs for joint health.

Avoid caffeine after 2 PM, as it can affect sleep quality even hours later. Consider replacing evening coffee or tea with calming herbal options like chamomile or turmeric tea, which may help reduce inflammation.

Managing Flare-Ups

When ankylosing spondylitis flares up during the night, having a clear action plan can help you manage the pain and know when to seek additional help.

  • Emergency pain relief strategies involve using doctor-approved methods like keeping ice packs or heating pads by your bedside, along with any prescribed breakthrough medication for sudden pain spikes.
  • Understanding when to adjust your sleeping position is crucial, as staying in one position too long can increase stiffness and pain, so aim to make gentle position changes every few hours during flare-ups.
  • If you experience severe, unusual pain, numbness in your legs, difficulty controlling bladder or bowels, or fever with intense spine pain, these are urgent signs that require immediate medical attention.

Overall, have a balance between self-care strategies and know your personal limits for when professional medical help is needed.

Building a Support System

Living with AS and managing sleep challenges becomes easier when you have strong support networks in place. Creating open communication channels with those around you helps ensure you get the understanding and assistance you need.

Family

Help your family understand how AS affects your sleep by explaining your specific challenges and needs clearly. Share information about how your sleep patterns might differ from theirs and why you might need to adjust shared spaces or routines.

Being open about your good and bad days helps family members learn when to offer help and when to give you space. Create signals or simple ways to communicate your needs during night-time flares without disturbing everyone’s sleep.

Work together to develop household routines that support your sleep schedule, whether it’s adjusting morning activities or evening noise levels. Include your family in your sleep environment decisions, especially if you share a bedroom, so everyone feels considered in the process.

Your Healthcare Team

Schedule regular check-ins with your healthcare providers to discuss how sleep issues affect your daily life with AS. Keep a sleep diary for at least two weeks before appointments to help identify patterns your healthcare team should know about.

Be specific about your sleep challenges – noting details like time of night when pain peaks, positions that cause problems, and how sleep issues affect your daily activities. Don’t hesitate to ask for referrals to sleep specialists or physical therapists who can provide specialized guidance.

Work with your healthcare team to develop a personalized sleep strategy that considers your specific symptoms and lifestyle needs. Regular communication helps them adjust your treatment plan as your sleep needs change.

AS Support Groups

Connect with other people who have AS through local or online support groups to share experiences and practical sleep solutions. Many people discover valuable tips and tricks through others who face similar challenges.

Look for groups that maintain a positive, solution-focused approach while acknowledging the real challenges of managing AS and sleep. Online communities can be especially helpful for getting support during sleepless nights when you need encouragement.

Consider joining both general AS support groups and ones specifically focused on sleep issues with chronic conditions. Remember that while peer support is valuable, always discuss new strategies with your healthcare team before making significant changes.

FAQs

What kind of pillow is best for ankylosing spondylitis?

People with AS generally benefit most from a relatively thin, firm pillow that maintains proper spinal alignment during sleep. The ideal pillow should provide enough support to keep the head and neck in line with the spine, avoiding any awkward angles that could exacerbate inflammation or stiffness.

Memory foam or latex pillows often work well because they offer consistent support while conforming to the natural curves of the neck, though some patients find that a cervical pillow specifically designed to support the neck’s natural curve provides the best relief.

What should you not do with ankylosing spondylitis?

One of the most important things to avoid is maintaining a sedentary lifestyle or prolonged periods of inactivity, as this can significantly increase stiffness and potentially accelerate spinal fusion.

It’s also crucial to avoid poor posture habits, particularly slouching or hunching forward, as these positions can contribute to the development of a permanently stooped posture that’s sometimes associated with advanced AS.

Additionally, people with AS should avoid high-impact activities that could risk spinal injury. And don’t ignore symptoms or delay treatment, as early intervention is key to preventing long-term complications.

What kind of mattress is best for someone with AS?

The best mattress for AS typically falls in the medium to firm range, as it provides essential support for your spine while still offering enough cushioning for pressure points. Memory foam or hybrid mattresses often work well because they combine support with comfort and can help maintain proper spinal alignment throughout the night.

When shopping for a mattress, look for ones with good motion isolation if you share your bed, and make sure it has at least a 100-night trial period to properly test how it affects your AS symptoms. Consider an adjustable base if your budget allows, as being able to elevate different parts of your body can significantly help manage nighttime pain and stiffness.

How do I know if my sleep problems are serious enough to talk to my doctor about?

If sleep issues are affecting your daily functioning, causing increased pain, or leading to persistent fatigue, it’s definitely time to discuss them with your healthcare provider.

Keep a sleep diary for at least two weeks noting when you go to bed, how often you wake up, what disturbs your sleep, and how you feel during the day.

Your doctor needs to know if poor sleep is affecting your AS management or overall quality of life, as there might be additional treatments or strategies that could help. Remember that sleep problems can contribute to increased inflammation and pain, so it’s best to head it off!

What should I do if I wake up in pain during the night?

Having a planned response to nighttime pain can help you handle it more effectively and potentially get back to sleep more quickly.

Keep essential items like heat packs, approved pain medication, and water within easy reach of your bed.

Try some gentle stretches or breathing exercises that you’ve practiced during the day, as these can help reduce pain without fully waking you up.

If you need to get up, move slowly and use any assistive devices you have to avoid straining your joints.

How can I help my partner understand my AS-related sleep needs?

Share educational resources about AS with your partner and be specific about how the condition affects your sleep patterns and needs.

Explain that your sleep requirements might be different from theirs and that you might need to adjust the sleeping environment in ways that help manage your symptoms.

Consider inviting your partner to a healthcare appointment where they can ask questions and better understand your condition.

Work together to find compromises that meet both of your sleep needs, such as using separate blankets or finding a mattress that works for both of you.

How can I make it easier to move in bed when I’m having a flare-up?

Using satin or silk sheets can make it easier to shift positions without straining your joints, as these materials reduce friction and allow smoother movement. Consider using a bed ladder or overhead trapeze bar to help you change positions with less stress on your spine and joints.

Having strategically placed pillows or bolsters within easy reach can help support your body as you move. Keep any nighttime aids like heat packs or pain medication on a bedside table where you can reach them without twisting or stretching.

Should I exercise on days when my AS symptoms are particularly bad?

Even on high-pain days, some form of gentle movement is usually better than none, but it’s important to modify your activity level based on your symptoms.

Light stretching, water exercises, or simple range-of-motion movements can help maintain mobility without increasing pain.

Your goal on difficult days should be to keep moving without triggering a flare-up, so listen to your body’s signals and stop if you feel increased pain.

Working with a physical therapist to develop a specific exercise plan for high-pain days can help you stay active while protecting your joints.

What lifestyle changes make the biggest difference with AS?

Maintaining consistent sleep and wake times, even on weekends, helps regulate your body’s natural sleep rhythm and can reduce morning stiffness.

Creating a calming bedtime routine that includes gentle stretching, heat therapy, and relaxation techniques can significantly improve your ability to fall and stay asleep.

Regular exercise, particularly in the morning or early afternoon, helps manage AS symptoms and promotes better sleep quality.

Being mindful of your diet, especially avoiding inflammatory foods and timing your meals well before bedtime, can help reduce nighttime discomfort and improve sleep quality.

Conclusion

Getting better sleep with ankylosing spondylitis takes time and patience, but small changes can lead to significant improvements in your rest quality.

By creating a sleep-friendly environment, finding comfortable positions, and developing supportive routines, you can gradually improve your nights and better manage your AS symptoms.

Remember that what works best for you might take some trial and error, and it’s okay to adjust your approach as your symptoms change. While some nights might still be difficult, having a solid sleep strategy helps you handle flare-ups with more confidence and resilience.

Building a strong support system (whether it’s family, healthcare providers, or others with AS) can make a big difference in managing your sleep challenges.

Stay connected with your healthcare team and support groups as you work on improving your sleep, and don’t hesitate to ask for help when you need it.

With the right combination of strategies and support, better sleep with AS is possible, and each small improvement in your rest can contribute to better overall health and quality of life.

Have you found ways to improve your sleep while living with ankylosing spondylitis? Your experience could make a difference for someone else navigating similar challenges.

Share your story in the comments below. Whether it’s a small adjustment that helped or a complete routine overhaul, your insights could provide hope and practical solutions for others in the AS community.

Know someone who might benefit from these sleep strategies? Share this article with them on social media. Every share helps build a stronger support network for people with AS and spreads awareness about managing this condition.

Together, we can help more people find the rest they need to thrive despite AS.


About the author

Geoff McKinnen is a writer focusing mainly on the healthcare industry and has written articles on everything from foods to help you lose weight to the connection between Alzheimer’s and sleep. Geoff’s passionate about helping readers improve their well-being to lead happier lives. Outside of work, Geoff enjoys cycling and hiking and believes that by leading a healthy lifestyle, he can help others do the same.

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