Mindfulness and sleep

Living with arthritis can affect more than just your joints. It can also affect how you feel in your mind and body. Pain, tiredness, frustration, stress, and worry can all build up over time and affect your sleep. Mindfulness is a simple tool that may help you manage these feelings and cope with the challenges arthritis can bring.

Mindfulness means noticing what’s happening in the present moment. Your thoughts, feelings, and body sensations - with kindness and curiosity. You’re not trying to “clear your mind” or make stress disappear. Instead, you’re learning to observe what’s going on without judging it or getting caught up in it.

For many people living with arthritis, mindfulness helps quiet a busy mind, ease stress, and reduce the emotional load that pain and fatigue can bring. Some even find it softens their experience of pain and helps them sleep better.

Practising mindfulness regularly may help you:

• Reduce stress and anxiety about pain or the future
• Manage tough thoughts and feelings without getting overwhelmed
• Respond to pain in a calmer, more accepting way
• Improve your sleep by calming your mind before bed
• Feel more emotionally balanced and in control

While mindfulness and arthritis management won’t replace medical treatments, they can be powerful tools alongside them, helping you support your own wellbeing each day.

You don’t need any special equipment or training to begin. Here are a few easy ways to get started:

1. Mindful breathing

Take a few minutes to sit quietly and focus on your breath. Feel the air moving in and out of your nose. When your mind wanders, gently bring your attention back to your breathing.

2. Body scan

Sit or lie down comfortably. Slowly focus your attention on different parts of your body, from your toes to your head. Notice any sensations, like tingling, tightness, or warmth, without trying to change them.

3. Mindful movement

During a walk or gentle stretching, pay attention to how your body feels with each movement. Notice your feet on the ground, the rhythm of your breathing, or the stretch in your muscles. Staying present can ease the worry and bring calm.

4. Mindful moments during the day

Pause now and then to check in with yourself. What’s happening in your body? What thoughts are showing up? Even a one-minute pause can reset your energy and reduce stress.

• Try a free mindfulness app or guided audio. Popular options include:
  Mindfulness Works 
  Balance
  Headspace
  Calm
  Curable
• Start small with 5 to 10 minutes a day and slowly increase if it feels right
• Choose a time that fits your routine
• Be patient. Mindfulness takes practice. It's okay if it feels a bit awkward at first

Mindfulness won’t take arthritis away, but it can help you respond differently to the ups and downs. With time, you may feel less overwhelmed and more connected to your own sense of mauri and mana. It’s about supporting your whole self, not just your joints.

If you’re unsure whether mindfulness is right for you, have a kōrero with your doctor or health provider. 

Getting a good night’s rest can be hard when you live with arthritis. Pain, stiffness, and discomfort often make it harder to fall asleep, stay asleep, or wake feeling refreshed. But sleep and arthritis are closely connected, and when your sleep improves, it can help reduce pain, lift your mood, and give you more energy to enjoy life.

Let’s explore why sleep matters, what might be getting in the way, and some small changes that could make a big difference.

Sleep is made up of several repeating stages and cycles - some light, some deep. Your body does much of its healing and recovery during the deeper stages. But if you’re often waking up due to pain or discomfort, your body may not get the restorative rest it needs.

Poor sleep can then increase your sensitivity to pain and make it harder to cope with day-to-day life. It can also affect your mood, concentration, and motivation. The good news is, there are things you can do to improve your sleep, and they don’t have to be complicated.

1. Look at your daily rhythm

• Go to bed and wake up at the same time each day, including weekends
• Try not to nap during the day if you’re struggling to sleep at night
• Be active during the day, but avoid heavy exercise close to bedtime

2. Create a calming evening routine

• Wind down with gentle activities like reading, stretches, or calming music
• Write down any worries before bed so they don’t keep your mind racing
• Have a warm bath or shower to help your body relax before sleep
• Turn off screens (phones, tablets, TV) at least 30–60 minutes before bed

3. Set up your sleeping space

• Keep your bedroom quiet, dark, and comfortable
• Use your bed only for sleep and intimacy, this helps your brain link the bed with rest
• Go to bed when you feel sleepy, not just because the clock says to

• Try not to eat a big meal or drink alcohol or caffeine late in the evening
• If you find yourself clock-watching, turn the clock away or remove it from the room
• Talk to your pharmacist if you think your medications might be affecting your sleep

If you’re lying in bed awake for more than 15–20 minutes and struggling to fall asleep:

• Get up and do something calming in low light, like reading or stretching
• Try deep, slow breathing, let your stomach rise and fall gently
• Do a simple muscle relaxation exercise: tense and relax each part of your body from your toes up to your head
• Try mindfulness or visualisation exercises to help your mind settle

Remember, it’s okay to have a rough night now and then. The aim is to gently guide your body into more regular, restful sleep over time.

Sleeping pills can help short-term if you're very distressed or exhausted, but they aren't usually a long-term solution. They can be habit-forming, and over time, your body may become dependent on them.

Cognitive Behavioural Therapy for Insomnia (CBTi) is often more effective in the long run. CBTi helps you change unhelpful sleep habits and thoughts, and can be done online or with a counsellor.

Talk to your doctor if:

• You often feel very sleepy during the day
• You struggle to stay awake while driving
• You snore loudly or wake up gasping

These may be signs of a sleep disorder like sleep apnoea, which can be treated.

Improving sleep and arthritis symptoms is possible with the right support, small changes can lead to big improvements in your wellbeing. Everyone’s sleep needs are different, so be kind to yourself as you find what works for you.