Sleep Well to Reduce Fibromyalgia Pain

Sleep Well to Reduce Fibromyalgia Pain

Because poor sleep can affect, and possibly induce, widespread pain that is commonly associated with fibromyalgia, establishing a reliable sleep schedule is paramount. Although it might be tempting to sleep as much as possible, going to bed and getting up at roughly the same time each day can help establish a consistent sleep schedule. Setting up a bedtime routine can also help signal your body to start relaxing so you can achieve restful, restorative sleep.

Allowing your body to recuperate from the stress of each day is integral to alleviating some fibromyalgia symptoms. Making sure that your body is well-nourished can also help regulate sleep. Certain vitamin or mineral deficiencies can lead to anxiety and malnourishment, both of which impair the body’s ability to relax in preparation for sleep and heal during sleep. Additional conditions such as restless leg syndrome often coexist with fibromyalgia and can worsen sleep.

Insomnia—as trouble falling asleep or as staying asleep—commonly occurs in people who have fibromyalgia. Trouble falling asleep can shorten the time spent sleeping because most people need to wake up at a relatively fixed time each morning. Even if people don’t remember frequently waking up during the night, those awakenings disrupt sleep rhythm.

Your room and body temperatures can affect how deeply you sleep, and keeping a cool room can help your body sink into rest. Keeping several layers of bedding can help you adjust and create an ideal temperature. Keeping a fan running might mask disruptive noises that can prevent sleep. Taking a warm epsom salt bath before bed can help muscles begin to relax in preparation for sleep.

Trying to adopt a meditation practice can significantly improve your ability to calm your mind, and later, your body. Meditation might seem too difficult, but even just sitting quietly and breathing deeply can help your body start to let go of stored tension, which can exacerbate fibromyalgia symptoms and trouble sleeping.

Cut caffeine at night so your body doesn’t have to overcome a stimulating input before relaxing. Similarly, avoid alcohol before bed. People might think that it helps them drift off into sleep. The sleep that alcohol brings is shallow and not restorative. The brain can’t enter the REM state after alcohol consumption. Ingesting a small amount of carbohydrates, in the form of potato starch or raw honey, has been shown to reduce nighttime awakenings.

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