Tips for better sleep with fibromyalgia

Lana Bandoim's picture
Sleeping better

Fibromyalgia can disturb your sleep, and patients frequently complain about sleep disorders affecting their ability to rest at night. Insomnia, sleep apnea and other issues are a common problem. The following tips can help you catch up with the elusive dream world.

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Fibromyalgia creates a vicious cycle for patients because they need sleep to fight chronic pain, but their pain prevents them from being able to sleep. A study from researchers in Seattle found that women suffering from musculoskeletal pain and fatigue had disturbed sleep patterns and suffered from more fatigue. Other studies show an association between fibromyalgia and restless legs syndrome in some patients.

One of the most important tips for getting better sleep is to create a peaceful sanctuary in your bedroom. You may want to block out outside lights with blackout shades and turn off all electronic devices before trying to sleep. Your favorite smartphone or iPod is emitting blue light that interferes with your sleep by stopping the release of melatonin. You may also want to consider purchasing ear plugs and eye masks.

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Another common tip for fibromyalgia patients involves avoiding alcohol, caffeine and nicotine close to their bedtimes. However, there are other triggers that can keep you up at night. You may want to consider eliminating fatty foods, dark chocolate, curry and meat as you get closer to your bedtime. Meat or high levels of protein can affect your digestion and ultimately make it more difficult for you to fall asleep.

If you are looking for foods that can help you fall asleep, the traditional glass of milk or cup of chamomile tea may help. However, you can also try cherries because they have high melatonin levels. In addition, Jasmine rice, quinoa, bananas and sweet potatoes may help you. Some patients have found relief from melatonin supplements and lavender aromatherapy. There are also many over-the-counter medications and prescription drugs that promise a good night’s sleep.

Read more about fibromyalgia:
Memantine drug shows promise for fibromyalgia
Fibromyalgia study focuses on brain stimulation to fight pain

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