Evie Summers
Sleep is essential for managing fibromyalgia, but it's often challenging for people with this condition to get a good night's rest. The link between fibromyalgia and sleep problems is well-established, with sleep disturbances exacerbating symptoms like pain and fatigue. To improve sleep quality, people with fibromyalgia can try lifestyle changes such as regular exercise, avoiding stimulants, maintaining a consistent sleep schedule, and creating a relaxing bedtime routine. Additionally, treatments like cognitive behavioral therapy (CBT), medication, and chiropractic care may help address sleep issues associated with fibromyalgia.
| Characteristics | Values |
|---|---|
| Exercise | Daytime workouts can improve sleep quality, reduce pain and lower stress. Light exercise upon waking, like a short walk, can help set your internal clock. |
| Timing of exercise | Avoid exercising within 3 hours of bedtime. |
| Music | Listening to music before bed can enhance sleep. |
| Therapy | Cognitive behavioural therapy (CBT) teaches you to change thought patterns for the better. |
| Napping | Avoid daytime naps as they can disrupt nighttime sleep. |
| Stimulants | Avoid stimulants like coffee, tea and alcohol in the evening. |
| Liquids | Cut off all liquids a few hours before bed so you won't need to get up to go to the bathroom. |
| Evening activities | Avoid activities that keep your brain buzzing, like working, watching TV or reading a thriller. |
| Gadgets | Turn off gadgets at least an hour before bedtime. |
| Light | Keep your surroundings dim a couple of hours before sleep. Light can disturb the body's circadian rhythm. |
| Blue light | Blue light from screens and phones is the most disruptive artificial lighting at night. Use blue-light-blocking glasses if using your phone at night. |
| Mattress | Invest in a quality bed and mattress to improve sleep. Memory foam mattresses are gentle and accommodating for fibromyalgia sufferers. |
| Sleep disorders | Restless legs syndrome, sleep apnea and insomnia are common comorbidities in fibromyalgia patients. |
| Medication | Medication can help ease pain and improve sleep quality. Suvorexant, a medication for insomnia, has shown positive results in people with fibromyalgia. |
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What You'll Learn
Exercise during the day, but not within three hours of bedtime
Exercise is an essential part of fibromyalgia treatment. However, it is important to exercise during the day and avoid working out within three hours of bedtime, as this may wind you up too much to fall asleep.
Starting with small goals and building up slowly is a good way to begin an exercise routine. For example, start with five minutes of walking per day, and gradually increase the duration and intensity of your walks. Walking is a low-impact form of cardiovascular exercise that can help control pain and fatigue. If walking is too strenuous, try non-weight-bearing activities like swimming or bicycling, or join a yoga class. Yoga poses can also be done at home.
If you are hesitant to begin exercising, you can start by adding small bits of physical activity to your daily routine. For example, walk up the stairs instead of taking the escalator, or get up to change the TV channel instead of using the remote. These small challenges can help improve your pain and fatigue without worsening your symptoms.
You can also try splitting your workouts into 5- to 10-minute sections that can be done throughout the day. Remember to listen to your body and only exercise when you have the energy to do so. Take several breaks in between exercises to recover, and stick with low-impact movements to prevent excess soreness.
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Avoid stimulants like coffee and tea, as well as alcohol, in the evening
Getting a good night's sleep is essential for managing fibromyalgia. Sleep disturbances are a key aspect of fibromyalgia symptoms, and poor sleep can worsen the pain and fatigue associated with the condition. To improve sleep quality, it is crucial to avoid stimulants such as coffee and tea in the evening. Caffeine, found in coffee and tea, is a well-known stimulant that can keep you alert and make it difficult to fall asleep. Even if you fall asleep, caffeine can disrupt your sleep patterns and reduce the time spent in the deeper stages of sleep, leaving you feeling tired and unrested in the morning.
Similarly, alcohol should be avoided in the evening. While it may initially make you feel relaxed and drowsy, alcohol interferes with your sleep cycle by reducing the time spent in the deeper, restorative stages of sleep. As a result, you may experience frequent awakenings and feel less refreshed in the morning. Alcohol can also worsen symptoms of fibromyalgia by increasing inflammation and disrupting the body's natural pain-relieving processes.
In addition to avoiding stimulants and alcohol, it is beneficial to cut off all liquids a few hours before bed. This will reduce the need to wake up during the night to use the bathroom, interrupting your sleep. By staying well-hydrated during the day and reducing fluid intake closer to bedtime, you can promote more uninterrupted sleep.
Making these adjustments to your evening routine can significantly improve your sleep quality and help manage fibromyalgia symptoms. However, it is important to note that everyone's experience with fibromyalgia is unique, and you may need to experiment with different strategies to find what works best for you.
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Avoid screens and bright lights before bed
Sleep disturbances and fibromyalgia are closely linked. Lack of sleep can make the pain and tenderness associated with fibromyalgia worse, and the pain caused by fibromyalgia can, in turn, disrupt sleep. This creates a vicious cycle of pain and poor sleep.
To break this cycle, it is important to practice good sleep hygiene and adopt healthy sleep habits. One way to do this is to avoid screens and bright lights before bed. Here are some tips to achieve this:
- Keep your surroundings as dim as possible a few hours before bedtime.
- Turn off all gadgets, such as mobile devices and TVs, at least an hour before bed.
- If you need to use your phone at night, wear blue-light-blocking glasses to reduce the impact of blue light, which is known to be disruptive to sleep.
- Avoid stimulating activities that keep your brain buzzing before bed, such as working late, watching TV, or reading an exciting book.
- Expose yourself to natural light or a light box within the first hour of waking up to maintain an efficient circadian rhythm.
By reducing your exposure to screens and bright lights before bed, you can improve your sleep quality and break the cycle of pain and poor sleep associated with fibromyalgia.
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Invest in a quality mattress
A good night's sleep is essential for people with fibromyalgia, and investing in a quality mattress can significantly improve sleep quality. Memory foam mattresses are an excellent choice for people with fibromyalgia as they are designed to be gentle and accommodating. Memory foam mattresses with body-contouring technology cradle the body, keeping the spine aligned, which is crucial for a comfortable night's sleep.
When choosing a memory foam mattress, consider classic memory foam options or newer brands like Layla and Bear, which offer advanced features. These newer memory foam mattresses often include internal cooling mechanisms, ensuring a comfortable sleep temperature. Additionally, the firmness of the mattress is an important consideration. While personal preference plays a role, a firmer mattress generally provides better support for the spine, promoting better spinal alignment and potentially reducing pain and discomfort.
The benefits of investing in a quality mattress extend beyond just comfort. A good mattress can help individuals with fibromyalgia fall asleep faster and improve sleep duration. This can have a positive impact on their overall health and well-being, as adequate sleep is crucial for managing fibromyalgia symptoms.
When shopping for a mattress, it is essential to consider your specific needs and preferences. Try out different mattresses to find one that suits your body and sleep style. Investing in a quality mattress is a worthwhile decision that can pay off in the form of improved sleep and overall well-being.
Overall, a quality mattress is a valuable investment for individuals with fibromyalgia, offering improved comfort, better sleep quality, and potential relief from fibromyalgia symptoms. By taking the time to select the right mattress, individuals can create a supportive and relaxing sleep environment, contributing to their overall health and well-being.
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Seek professional help if lifestyle changes and self-care aren't helping
Sleep disturbances are a key aspect of fibromyalgia symptoms. If lifestyle changes and self-care aren't helping, it's important to seek professional help to diagnose and treat your sleep issues and improve your quality of life.
Speak to a healthcare professional about your sleep issues, who can advise on the best course of action and refer you to a sleep specialist if necessary. A team of health professionals, including a psychologist, physical therapist, psychiatrist, and sleep specialist, in addition to your primary care physician, can ensure the best care.
Consider medication to help with sleep quality. Certain drugs can help ease pain and improve sleep. For example, suvorexant, a medication approved for treating insomnia, has been shown to help people with fibromyalgia sleep longer and experience less pain. Low-dose antidepressants or muscle relaxants may also be prescribed to reduce fibromyalgia symptoms and improve sleep.
Cognitive Behavioural Therapy (CBT) is an evidence-based treatment program that can help with sleep issues. CBT teaches you to change unhelpful thought patterns and behaviours and learn strategies for better sleep, such as controlling stimuli and relaxing your muscles. CBT-I (Cognitive Behavioural Therapy for Insomnia) has been shown to slow or reverse atrophy of the grey matter in the central nervous system, a common issue in people with fibromyalgia.
Sleep medication can be evaluated and administered by a sleep specialist. While sleeping pills can be habit-forming and cause rebound insomnia, short-term use may be beneficial.
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Frequently asked questions
There are several ways to improve sleep quality for people with fibromyalgia. These include:
- Regular exercise, especially daytime workouts, can improve nighttime sleep.
- Listening to music before bed can enhance sleep.
- Practising good sleep hygiene and adopting healthy sleep habits, such as avoiding stimulants like coffee and tea in the evening, and turning off gadgets at least an hour before bedtime.
- Investing in a quality bed, such as a memory foam mattress, can improve sleep.
- Medication can help, but it is best used on a short-term basis.
Sleep disturbances are a key aspect of fibromyalgia. One explanation is that the normal order of brain waves gets disrupted, preventing you from settling into good sleep. Sleep disturbances can also lower your pain threshold, exacerbating the pain associated with fibromyalgia.
Sleep loss can worsen fibromyalgia symptoms, including pain, fatigue, cognitive and memory issues, and mood disturbances. Lack of sleep can also impair your immune system, making it harder for your body to release infection-fighting antibodies.
Fibromyalgia has been linked to insomnia, restless legs syndrome, sleep apnea, and periodic limb movement disorder.
Chiropractic care can help fibromyalgia patients relax and improve their sleep. Techniques such as light stretching or yoga can reduce tension and relax muscles.
