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Q:

I often have knee pain, but it always gets worse when the weather is colder, and now it’s keeping me awake at night. What can I do to ease my pain and sleep better?

A:

This is a common problem. When the temperature drops, so does the pressure in the air around us—and that can lead to increased inflammation within the body that causes pain. And for two-thirds of people with chronic pain, this results in pain somnia, or trouble sleeping due to discomfort.

But it’s important to get a good night’s sleep because that’s when your body works to repair damaged tissues. What’s more, poor sleep can decrease your pain tolerance, so improving your sleep quality can help you better cope with pain throughout the day.

Something to try: Sleep with a heavier blanket. In a study from Sweden, people who used a weighted blanket drifted off 20 minutes sooner and slept more soundly. The researchers say that’s because the extra weight helps muscles and joints feel less stiff, bringing on sleep. While weighted blankets used to be pricey, you can now find them for around $25 at Target and on Amazon, but if you don’t want to invest in one, simply piling on blankets can also help. You can also try soaking in an Epsom salts bath before bed. The salts are rich in magnesium, which suppresses the release of sleep-hampering stress hormones and reduces pain-causing inflammation. Plus, a study in the journal Sleep Medicine found that folks who took a warm bath 1 to 2 hours before bed fell asleep faster and significantly improved the quality of their sleep.

And, as you know, maintaining a consistent bedtime routine and avoiding stimulants like caffeine for at least 4 hours before bed can improve your sleep quality and help you get more of the restorative sleep you need.