Improving Sleep in Fibromyalgia

Many people with fibromyalgia have difficulty sleeping. They may have difficulty falling asleep or may wake up frequently throughout the night. They may fall asleep quickly and easily and sleep all night, only to awaken in the morning feeling as though they never slept at all.

Lack of sleep can exacerbate pain, and pain can make it difficult to achieve proper rest. This can turn into a vicious cycle, leaving a person craving sleep constantly and existing in a haze of exhaustion. Feeling exhausted all the time can lead to depression, which many people with fibromyalgia experience. If this sounds familiar, try these time-honored methods of improving your sleep patterns:

Create a nighttime pattern- try to go to bed at the same time every night and get up at the same time every morning. Adopt a nighttime ritual before going to sleep. This may help to condition your body to sleep at the right time and help you to feel more rested.

Try a hot bath- a relaxing bath can become a part of your ritual. Heat is soothing and will help to decrease muscle pain and stiffness. Try aromatherapy by adding your favorite soothing scents to the tub.

Read- reading before bed can be relaxing for some people. However, if you are one of those people who can't put down the book once you have started, this strategy may not work for you!

Avoid eating too close to bedtime- eating close to bedtime stimulates the digestive system and may make you feel more alert, making it difficult to fall asleep. If you must eat before bed, avoid chocolate, caffeine and other known stimulants.

Get some exercise- exercise can promote sleep and a sense of well-being, as long as you do not engage in vigorous exercise right before bed. Exercise can stimulate the release of endorphins, the body's natural pain relievers, which can decrease pain.

If you consistently feel exhausted, and the above remedies are ineffective, you may consider talking to your doctor. He/she may be able to prescribe a sleep aid. However, sleeping pills may leave you feeling tired in the morning, especially if you take other medications that cause drowsiness. You should carefully follow the directions for any sleeping aid prescribed and never exceed the recommended dosages.

Sweet dreams!