Fibromyalgia and Insomnia: Sleeping Tips
Fibromyalgia can seriously affect both the quality and quantity of sleep that an individual receives each night. Common fibromyalgia syndrome symptoms such as fibromyalgia pain, restless legs syndrome and brainwave irregularities can all lead to insomnia and other sleep disorders. Because proper sleep can help minimize the effects of the symptoms of fibromyalgia and thus improve your quality of life, it is essential to to improve the quality of your sleep. By following these tips for better sleep, you can reduce the effects of insomnia and other sleep disorders on your overall health; a step that is also essential in your overall fibromyalgia treatment.
Fibromyalgia Sleep Tips: Tips for Better Sleep
The following are some helpful tips in improving both the quality and quantity of your sleep:
- Establish regular sleep habits. Going to bed and waking up at the same time each day, including weekends and holidays, can help you get better sleep. This is because it establishes an internal rhythm and can also help you ascertain how much sleep you really need each night.
- Avoid caffeine, nicotine, alcohol or chocolate in the late afternoon or evening. These stimulants can disturb your ability to sleep. Also, avoid the consumption of spicy foods and liquids before going to bed, as they can cause heartburn and the need to go the bathroom respectively, thereby often resulting in insomnia.
- Avoid napping during the day. While you may feel fatigued, it is best to limit naps, as they can interfere with your night sleep. If you really feel you need a nap, limit it to no more than 30 minutes.
- Time your exercise.While regular exercise such as aerobics or stretching can alleviate your fibromyalgia symptoms by reducing stress and promoting relaxation, exercising before bed time can keep you awake at night. Avoid exercising within three hours of sleep.
- Relax prior to going to sleep. Take a relaxing bath, listen to some soothing music or take a few moments to meditate prior to going to bed in order to reduce stress and induce a higher quality of sleep
- Keep your bedroom dark, quiet and at a comfortable temperature. Also, reserve your bed for sleeping only. Avoid reading in bed, watching TV or doing work on a laptop – these activities will only aggravate your insomnia. You might also consider taking your television and computer out of your bedroom. This will help you associate your bedroom exclusively with sleeping.
- Don’t underestimate the benefits that a new mattress and pillow can offer. These items can improve your overall comfort and provide you with the proper support and therefore reduce insomnia. In addition, they can relieve your fibromyalgia symptoms, such as fibromyalgia pain.
In addition, be sure to speak with your health care provider to learn about prescription sleep aids that might be helpful for your specific condition. You should also always consult with your doctor before trying any over-the-counter sleep aids, as well as about any herbal supplements that you are interested in taking in order to reduce your insomnia.