Power naps are a great way to refresh yourself.iStock
It’s no secret that?psoriatic arthritis (PsA)?can take a toll on your energy levels. For starters, fatigue can be one of the most bothersome symptoms of the condition. What’s more, having psoriatic arthritis can make it harder to get a good night’s sleep as painful joints and itchy skin can make it hard to fall (and stay) asleep at night. It becomes a vicious cycle, as a lack of sleep can actually worsen?psoriatic arthritis symptoms.
Not surprisingly, when we asked the psoriatic arthritis community to share their top tips for managing their condition day to day, one theme that came up frequently was how to combat fatigue, conserve energy, and get better sleep.
The idea behind the spoon theory is to imagine your daily energy as a handful of spoons. Say you have 10 spoons a day — each task, activity, or chore you do takes spoons away. So while getting out of bed may take one spoon, going to work may take three. Using the spoon theory can help you become more aware of your energy limits — and plan accordingly.
Don't exert yourself. Most PsA warriors follow the spoon theory. While many healthy people can keep going all day until they can't go any further, with PsA it is different. We can only fit so much in a day. Just know your limitations to avoid causing more inflammation and pain.
—?Tammy, living with psoriatic arthritis
It’s important to pace yourself and listen to your body. Remember the spoon theory and try not to borrow spoons from tomorrow. Use what you have stored up and rest to replenish.
—?Nadya, living with psoriatic arthritis
I carefully balance my energy throughout the day just like I do my checkbook. If I don't, I will use all my energy up by noon and won't be able to function at work.
—?Tyrell McClelland, living with psoriatic arthritis
If the activity doesn't bring you joy, drop it from your schedule! Your energy is precious. Don't spend it on things that you do not enjoy. For example, I stopped sending out Christmas cards years ago, but I enjoy making cookies, so I still do that.
—?Kimberly Steinbarger, a physical therapist who is also living with psoriatic arthritis
Conserve Energy During Everyday Tasks
When you only have so many “spoons” to utilize each day, it’s important to take steps to conserve your energy. Start with these smart strategies.
Pay for housework. I've had a house cleaner for 25 years and it's the best money I've ever spent. It saves the body so much. And a housekeeper really powers through the work. I'd rather skimp on clothes and holidays than do without my cleaner!
—?Robyn De, living with psoriatic arthritis
To avoid fatigue while cooking, hang your pots. Placing your pots and pans on a hanging rack will lessen the number of times you'll need to stoop down to grab something. Without a pot rack, I'm not sure I would cook as much, and cooking brings a lot of relief.
—?Melinda Winner, living with psoriatic arthritis
I have learned to try and pace myself when I'm doing physical labor (like yard work). I make myself sit down and rest for 15 to 20 minutes, taking regular breaks.
—?David, living with psoriatic arthritis
My wife has PsA and we keep our expectations realistic. The biggest challenge for me has been catching up with chores when we fall behind. Even one day of being exhausted and not keeping up with dishes, laundry, or housecleaning creates an overwhelming list of work in the following days. To resolve this we keep our expectations in check, meaning that our house will not always be as clean as we want it to be. We also use a 15-minute cleaning cycle where we clean in one room for 15 minutes and then move to the next, with breaks every few cycles.
—?Erik, caregiver for psoriatic arthritis
Improve Sleep Quality
You likely know that practicing good sleep hygiene — like going to bed and waking up at the same time every day, establishing a relaxing bedtime routine, and creating a cool, dark environment that’s conducive to sleep — can help you get a better night’s sleep and wake up feeling well-rested. But these tips can further increase your ability to fall (and stay) asleep each night.
Select a firm mattress for your back. If the mattress is too soft, it may put extra stress on your back. Remember that mattresses do not last forever. If your mattress is over five years old, you may need to replace it. Some of my patients find the most relief from back pain when they sleep on a water bed. Each person must find what works best for their pain situation and the optimal recommendation is a mattress that is not too soft, not too hard, and allows good, restful sleep.
—?Healthcare provider for psoriatic arthritis
Purchase extra pillows for your bed to prop you up and reduce pressure points during sleep.
—?Kara Boeldt, living with psoriatic arthritis
Cover up with a weighted blanket or a heated blanket for sound sleep. I use a weighted blanket, a heating pad, and cooling slippers and sleep well.
—?Christine Kreplick, living with psoriatic arthritis
Ease off to sleep: Try meditation and deep breathing to form a relaxing bedtime routine. This will lower stress levels and get both your body and mind ready for a restful sleep.
—?Brittany Ferri, occupational therapist
To combat your constant exhaustion, take quick power naps. Closing your eyes for 10 or 15 minutes is a great way to refresh yourself.
—?Caleb, healthcare provider
There are a lot of great sleep-tracking apps that can help you figure out what needs to change. If you need more help, consult a sleep specialist.
Alexa Meara, MD, is an assistant professor of immunology and rheumatology at The Ohio State University.?She maintains a multidisciplinary vasculitis clinic and supervises a longitudinal registry of lupus nephritis and vasculitis patients. Her clinical research is in improving patient–physician communication. She is involved in the medical school and the Lead-Serve-Inspire (LSI) curriculum and serves on the medical school admissions committee; she also teaches multiple aspects of the Part One curriculum. Her interests in medical-education research include remediation and work with struggling learners.
Dr. Meara received her medical degree from Georgetown University School of Medicine in Washington, DC.? She completed her internal medicine training at East Carolina University (ECU) at Vidant Medical Center in Greenville, North Carolina, then spent two more years at ECU, first as chief resident in internal medicine, then as the associate training program director for internal medicine. She pursued further training in rheumatology at The Ohio State University in Columbus, completing a four-year clinical and research fellowship?there in 2015.?
Kerry Weiss is a New York–based freelance writer, editor, and content strategist specializing in health and wellness. She has contributed to a variety of online publications, including Healthline, WebMD, Sharecare, Twill Care, and What to Expect.
