Quality sleep is a big issue for people with fibromyalgia. Persistent pain in muscles, tendons and ligaments can flare up randomly, even when you’re asleep or trying to sleep. Lack of sleep is known to increase pain sensitivity — which can cause a whole cycle of sleeplessness, pain, and more sleeplessness.
How to increase your quality and quantity of sleep
There are a few things you can do to create better quality sleep patterns. Set a regular sleep routine, going to bed and waking up at the same time every day. Relax and soothe sore muscles by taking a bath in Epsom salts, or oils such as juniper or chamomile right before bed. De-stress by practicing yoga or meditating, as stress is known to increase the pain of fibromyalgia symptoms. Try changing your sheets: natural fiber bedding to allows you to be more comfortable. People with fibromyalgia are known to have fluctuating body temperatures; controlling temperature changes with natural fiber sheets can reduce painful flare-ups.
Avoid alcohol, caffeine and exercise right before bed.
Recommended sleeping positions for people with fibromyalgia
Sleeping on your side is recommended for people with fibromyalgia. It puts less pressure on tender spots. Experiment with pillow arrangements for support and comfort. Be sure to place your pillow so that you don’t create unnecessary stress on tender spots, especially by putting pressure on your neck.
Try different sleep positions, nightly routines, and ways to control stress until you find solutions that make you more comfortable and give you the support you need for a good night’s sleep.
This video was created by Healthguru.com and Dr. Betty Keller; Dr. Keller practices at the Optimal Wellness Center in Franklin Lakes, NJ.