Because you live with fibromyalgia, you know that deep, restorative sleep is nearly impossible. And because you don’t get the restorative sleep you need, you often wake up more tired than you were before you went to bed.
Fibromyalgia pain patients generally do not get to stage 4 (deep sleep) of the sleep cycle, and that deep sleep is what restores the body. Scientists are unsure of the specific reason for this, but they speculate it’s because of one or more of these factors: pain, unbalanced pain chemicals or inability to get muscles to relax.
Still, there are ways that you can help yourself have the best chances for a good night’s rest.
To get better quality sleep, free your bedroom from distractions and create a restful environment. The TV, a tick-tocking clock or a playful pet can all throw off your sleep pattern. A sleep environment that is dark, calm, quiet and cool has the best chances of beating the insomnia associated with fibromyalgia.
Your sheets and blanket should be comfortable and not bother your skin. Your mattress should be one that relieves pressure on your fibromyalgia pressure points. There are a lot of great mattress options out there, including Tempur-Pedic, which conforms to your body in a way that traditional mattresses do not.
Prior to bedtime, consider soaking in a warm bath or massaging tender points with a self-massaging device. You can listen to calming music or meditate to get rid of intrusive thoughts and tension. Avoid caffeine at least a couple hours before bedtime and go to sleep at the same time every night.
Exercise daily and consider activities that are helpful to fibromyalgia pain such as swimming, yoga and stretching. If none of things are working for you, consider a natural sleep supplement such as melatonin which can be taken an hour before bedtime.
Sleep deprivation leads to fibro fog so it is important to your physical and mental health that you sleep well. The lack of adequate sleep results in the inability to concentrate, memory loss and decreased decision making capability. Getting adequate and good quality sleep will allow you to feel better and think more clearly.