Sleeping tips for fibromyalgia sufferers

Trying to get sleep for many fibromyalgia sufferers is like trying to nail jello to the wall. It just isn’t very easy to do!

The sleeping tips below are just a few basic tips to try to improve your chances of getting some rest. I’m not saying that simply doing some of these is going to magically take away your pain and send you to lala land, I am not that naive, Fibromyalgia is full of ups and downs. However, just because it isn’t easy for most with fibro to get rest, doesn’t mean you shouldn’t still try to practice healthy sleepy habits. I believe these will still improve your chances of getting a goods night rest.

Keep regular sleep habits

Try to get to bed at the same time and get up at the same time every day. Keeping a regular sleep schedule, even on weekends, maintains the timing of the body’s internal clock and can help you fall asleep and wake up more easily.

Avoid caffeine and alcohol after 3pm

If consumed too close to bedtime, the caffeine in coffee, soft drinks, chocolate, and some medications can keep you from sleeping or sleeping soundly. Even though it can make you feel sleepy, drinking alcohol around bedtime also can disturb sleep.

Time your exercise.

Regular daytime exercise can improve nighttime sleep. But avoid exercising within 3 hours of bedtime, which actually can be stimulating, keeping you awake. Many of you feel like you can’t exercise, and for some that is true. Read this article for more tips on exercising for fibromyalgia

Avoid daytime naps.

This tip really helped my wife. Sleeping in the afternoon can interfere with nighttime sleep. If you feel you cannot get by without a nap, set an alarm for 1 hour. When it goes off, get up and start moving. It was very hard to do, she hardly slept through the night and took multiple naps during the day. She felt if she couldn’t sleep at night she might as well get some rest when she could. Sounds fair right? Again, fibromyalgia is different for everyone and this might not apply to you. However, if it is possible for you to stay away during they day, it just might help you sleep better at night! I know this is easier said than done, I actually believe fibromyalgia should be considered a sleep disorder for many.

Reserve your bed for sleeping.

Watching the late news, reading a suspense novel, or working on your laptop in bed can stimulate you, making it hard to sleep. This can train your brain that the bed is used for more than just sleep. If you reserve your bed for only sleeping it can help your body to align with your brain and hopefully turn off for the night.

Keep your bedroom dark, quiet, and cool.

Again, light will stimulate your brain. Keep it dark, stay off your phone and tablet. Turn off the TV. Avoid liquids and spicy meals before bed. Heartburn and latenight trips to the bathroom are not conducive to good sleep.

Wind down before bed.

Avoid working right up to bedtime. Do relaxing activities, such as listening to soft music or taking a warm bath, that get you ready to sleep. (A warm bath also may soothe aching muscles.)

Source: niams.nih.gov