Fibromyalgia pain and sleep problems are common scenarios for those who suffer from the condition. In order to help find relief, it’s important to understand how these two factors work together. This blog post will introduce you to the topic of fibromyalgia pain and sleep problems, as well as provide tips on how to manage them.
How does fibromyalgia affect sleep?
Fibromyalgia pain and sleep problems are related. It’s important to note that those with fibromyalgia tend to have a lower tolerance for pain, as well as experience restless leg syndrome or periodic limb movement disorder, other conditions which can cause insomnia. Those who suffer from the condition often find it difficult to maintain deep, restful sleep.
In addition, there is a high rate of comorbidity between depression and chronic fatigue syndrome (CFS). Fibromyalgia may also be considered a type of CFS. This means that you could end up suffering from both fibro fog and lack of energy along with your inability to get quality sleep. As such, having less than six hours per night is extremely common among sufferers.
How to get better sleep with fibromyalgia pain?
There are many challenges that come with fibromyalgia and sleep problems. Fortunately, there are ways to help alleviate these conditions:
- Exercise is proven to improve both pain levels and quality of sleep. This can be anything from yoga or Pilates to mild cardiovascular exercise like walking. However, it’s important not to overdo your workouts in an attempt at increasing energy levels. Doing this could backfire by leading you into a downward spiral where fatigue leads directly into more physical discomfort. Keep sessions brief but frequent for best results!
- A topical fibromyalgia pain relief cream could help to ease the pain at night time and help you to get a better night’s sleep. Try to find natural pain relief creams if you can, as adding a few chemicals to the mix is usually a good idea for most.
- Watch out for certain types of foods to avoid with fibromyalgia, missing out on foods causing your pain could make all the difference. Why not try some anti-inflammatory vegan foods and see if it helps to improve your pain and sleep.
- Try taking either melatonin supplements or drinking chamomile tea before bedtime, which has been shown effective in managing insomnia related to CFS/FMS and the inability to get adequate restorative sleep.
- To help get you started sleeping better, invest in a new pillow and mattress from an organization like the National Fibromyalgia Association, which has been known to offer discounts on these products for members.
- Make sure to get up and move around every once in a while. Sitting or lying still for too long can lead to further problems, such as blood clots. So, get up and stretch or go for a short walk to help avoid that.
- It can be helpful to keep pen and paper by your bedside in case you wake during the night. This is because when you’re lying there trying to fall back asleep, it’s often difficult enough just finding where sleep has gone! So, jotting down any thoughts which come into mind will allow them to drift away while you focus on getting some rest instead.
- Make sure to get out there and socialize. Interaction with others is important for managing stress, which can be a major factor in fibromyalgia pain and sleep problems.
- Many people find that an essential oil diffuser is helpful for them. It can help to keep the air around you smelling fresh and clean, while also helping with relaxation.
- Don’t forget about your doctor! Fibromyalgia pain and sleep problems are common among sufferers of this condition. So if anything feels like it’s not right, make sure to discuss these issues with a medical professional who will be able to work alongside you in order to resolve both conditions simultaneously wherever possible.
- Remember that fibro fog can interfere with your memory of how well (or poorly) you slept the previous night. If possible, take notes before going to bed so that if something seems off about your quality of sleep, this information serves as an accurate record against which to compare.
- It’s important to remember that rest is crucial for managing fibromyalgia pain and sleep problems. Even if you’re exhausted, getting some exercise will help encourage a better quality of sleep at night by increasing your body temperature before bedtime (otherwise known as the “thermal window”). So make sure not to neglect this!
- Finally, make sure to keep a positive attitude! Fibromyalgia pain and sleep problems can be very difficult on sufferers of this chronic condition. However, it’s important not to allow your fears about these issues to prevent you from doing all the fun things in life that everyone deserves.
The goal of the above tips is not only relaxation but also maintaining physical activity which will help you feel better throughout your day!
What are good sleep aids for fibromyalgia pain?
- There have been several studies that have shown that regularly practicing yoga or Pilates helps in both improving pain levels and quality of sleep. This can be anything from yoga or Pilates to mild cardiovascular exercise like walking. However, it’s important not to overdo your workouts in an attempt at increasing energy levels. Doing this could backfire by leading you into a downward spiral where fatigue leads directly into more physical discomfort. Keep sessions brief but frequent, and always listen to your body when it comes to how much you’re pushing yourself.
- Being in constant discomfort is exhausting. Sometimes, all we need is some help from our family or friends so that we don’t have to do every single thing by ourselves! There are even certain medications that may prove helpful as well. So remember never be afraid of asking for assistance should this become necessary. It will not only save your energy levels but also improve your quality of life through better sleep habits. If all else fails, there are other options such as supplements that may be able to help you.
- It is important that before going off and buying any random pill, make sure it does not contain ingredients that cause drowsiness. This will only worsen symptoms of fatigue and therefore lead directly to poor quality of sleep overall. Also, keep in mind that what works for one person may not work as well for another so always consult your doctor about the best options available! As previously stated, there are several medications on the market today which have been proven very effective but this should never serve as an excuse to skip out on our daily routine! For those who find it difficult to get out of bed in the morning, there are even special alarms that can be used which gradually increase volume or brightness with time!
- Make sure you’re keeping track of your overall health and wellness by assessing things like quality of sleep on a regular basis. This will not only help you see whether certain lifestyle changes have been effective but it also gives doctors valuable information about where treatment may need to focus additional attention. In conclusion, whether it’s medication, supplements, yoga, Pilates, or anything else please always make sure whatever practice you choose works best for your individual situation!
If you suffer from fibromyalgia, the pain may be keeping you awake at night. There are a few things that can help with this such as sleep aids and getting better sleep habits. Sleep is necessary for all humans to function properly so it’s important to try these tips if your current plan isn’t working out. It takes time and patience but we believe in you!