For people with fibromyalgia, a good night’s sleep always seems elusive. Many fibromyalgia sufferers toss and turn all night as they struggle in falling asleep, staying asleep, and sleeping deeply. The body pain and sleep trouble combo is a no-win situation: the pain makes sleep harder and sleep deprivation aggravates pain.
Sleep disorders like insomnia, restless leg syndrome, and sleep apnea are prevalent in people with fibromyalgia, which hinders them from achieving deep and restful sleep. According to medical researchers, the trouble in sleeping is due to the glitch in the regular order of brain waves. Deep sleep patterns are interrupted by brain waves that signal wakefulness, so people with fibromyalgia never really fall into a sound sleep.
But a great night’s sleep is a foundation for an even better morning. Sleeping well significantly affects your mental and physical health and the quality of your waking life. Fall short, and it can take a toll on your daytime energy, productivity, and even emotional balance. If you have fibromyalgia, we’ve listed ten helpful tips that could help you attain a restful night.
- Try some medicine – Although many people want to avoid taking medication unless they absolutely need it, medication can be helpful for people with sleeping problems. Consult with your doctor to figure out the right dose to keep your symptoms under control. Doctors usually prescribe antidepressants and sleep aids.
- Treat other conditions – In many cases, sleep disorders develop as a result of an underlying health problem. Many people with fibromyalgia have other conditions that have a negative effect on sleep. Restless leg syndrome is one condition that when dealt with can help to improve sleep quality.
- Get regular exercise – Doctors recommend regular moderate exercise as it lessens pain and improves function. Ideal exercises include low-impact aerobic activities such as walking, swimming, and biking. Just avoid working out within the 3 hours before bedtime as it can disrupt your stable heart rate, which is one of the factors that can influence your restorative sleep.
- Set a regular sleep schedule – An inconsistent sleep schedule can impact your mood and worsen your pain. Establishing a regular sleep schedule and following it every day can re-tune your sleep cycle and improve your overall quality of sleep as it trains your body to feel tired just in time for bed.
- Avoid overeating or drinking before bedtime – Avoid eating a big meal or drinking within two to three hours of bedtime. Ditching liquids saves you the hassle of getting up to go to the bathroom to empty your bladder at night. Steering clear of coffee, alcohol, and spicy foods before bedtime can also lead to better quality sleep.
- Expose yourself to sunlight in the morning – Natural sunlight during the day helps keep your circadian rhythm healthy. It improves daytime energy as well as nighttime sleep quality and duration. Going for a short walk outside in the morning can do the trick.
- Skip long daytime naps – Naps can interfere with your normal sleep cycle. If napping is a necessity, limit daytime naps to no more than 1 hour in the early afternoon and get moving as soon as you wake up.
- Make your room dark – A dark bedroom is the most favorable for a healthy sleep environment. To get rid of excess light, go for room-darkening shades, and cover up or replace bright alarm clocks or other LED light sources.
- Turn off electronics – Turning the TV off and putting down your mobile devices in the hours approaching bedtime gets your brain ready for sleep. Electronic devices like mobile phones and laptops emit large amounts of blue light that trick your brain into thinking it is still daytime. The blue light also disturbs your circadian rhythm by reducing your melatonin levels. Melatonin is the natural sleep hormone made by your body that helps it to know when to feel tired and when to wake up.
- Invest in a quality bed – Having a mattress that gives you the necessary support can help to reduce pain, leading to a better night’s sleep. A good mattress should be appropriate for your body shape as well as sleeping position. You can also look at some of its other features like breathability/airflow, and durability.
The Upper Cervical Chiropractic Care Solution
Don’t lose another night of sleep because of fibromyalgia. Set an appointment with an upper cervical chiropractor to address the root cause of your pain (and lack of sleep). Upper cervical chiropractic care takes a natural and scientific approach for the healthy function of the central nervous system.
It is known that people with fibromyalgia process pain differently than healthy people and that fibromyalgia is considered a pain processing disorder. The central nervous system is responsible for the processing of pain, which is why upper cervical chiropractic care is promising in terms of finding natural and lasting relief from fibromyalgia.
Hope Chiropractic Center does gentle and precise adjustments to the atlas, the uppermost vertebra in the spine. This small bone is responsible for ensuring that the brainstem is working correctly and that your blood is flowing adequately to and from the brain. A slight misalignment of the atlas can have huge effects that can lead to the development of fibromyalgia symptoms. Correcting this underlying problem can help your body begin to heal and function normally again. Visit or call us today to find out what we can do to relieve your fibromyalgia.
References:
https://www.webmd.com/fibromyalgia/guide/fibromyalgia-and-sleep#1
