9 tips for better sleep with fibromyalgia

Last updated 20/02/2024 by The pain clinics - Interdisciplinary Health

9 tips for better sleep with fibromyalgia

Fibromyalgia is strongly linked to nights of poor sleep. Here we give you 9 tips that can help you.

Did you sleep badly last night? Many people with fibromyalgia suffer from poor sleep. A fact that is also linked to increased pain and less energy in everyday life.

Tips from medical specialists in sleep health

In this article, we take a look at 9 tips for better sleep - given by the renowned Jefferson Health Sleep Disorders Center in Philadelphia, USA. You can actually go so far as to say that disturbed night sleep is one of the main symptoms of fibromyalgia - and the feeling that you are always exhausted even if you have been lying in bed for hours. Several research studies have confirmed this.

- Alpha wave disturbances prevent deep sleep

They indicate that people affected by fibromyalgia normally do not get enough of the deeper sleep - which in scientific terms is called alpha wave disturbances. These brain waves are directly linked to awakening from the deeper layers of sleep. Furthermore, it is also well documented that close to 50% of people with fibromyalgia have sleep apnea (involuntary cessation of breathing and breathing disturbances at night).

- Tips against fatigue and exhaustion in fibromyalgia

We know that many people with fibromyalgia have reduced sleep quality due to several factors. One of these factors is usually increased muscle tension and pain at night. Many of our patients ask us if we have good advice for a better night's sleep - some of which you will get to know better in the article below - but we also want to emphasize the importance of relaxation before you go to bed. In addition to this can also nasal breathing apparatus (which stimulates nasal breathing) be of help to many. Research shows that relaxation can have a positive effect on the sleep quality of people with fibromyalgia.²

Tips: Relaxation before bedtime

A good relaxation tool we often recommend is acupressure mat (The link opens in a new browser window) for use against muscular tension.

Feel free to use the mat approximately 1 hour before you go to bed - and have a 20-minute relaxation session. The purpose is to lower the activity in your muscles and body before bedtime. Read more about it here or by clicking on the image above.

Fibromyalgia and sleep

Fibromyalgia consists of chronic pain and a number of other symptoms - such as sleep problems and irritable bowel. It can be seen that sleep problems are significantly more common in this patient group than in the rest of the Norwegian population. Unfortunately, it is also the case that lack of sleep intensifies the already existing symptoms and makes the condition even worse. Precisely for this reason, it is essential to know good tips and advice to try and get better sleep health. We hope that some of these 9 tips can work for you.

1. Make sure your room is completely dark

Fibromyalgia often leads to increased sensitivity to sound and light. That is why it is so important that you do not have any light sources in the room where you are going to sleep. This also includes covering overactive mobiles that light up every time someone has commented on your new photo. Many also forget that even smaller light sources can play a larger role. Therefore, try to get "blindouts" that keep the light out completely - and make sure to cover even smaller light sources in your room.

Tips: Light-proof sleep mask with better space for the eyes (The link opens in a new browser window)

Many sleep masks can irritate because they sit so close to the eyes. Here you see an example of a sleep mask that has solved this in a good way. Read more about it here .

2. Mobility exercises before bedtime

After a long day, the muscles can feel like tense guitar strings. That is why it is so important to have good routines for relaxing exercises you can do before bedtime. In the video here you have a program with exercises developed by chiropractor Alexander Andorff. These exercises can help you loosen up your muscles and joints before bed. Feel free to do them before you have a relaxation session acupressure mat.

Feel free to subscribe to our YouTube channel for free (click here) for free exercise tips, exercise programs and health knowledge. Welcome to the family you shall be!

Please contact us if you have any questions

Our clinic departments at Vondtklinikkene (click here for a complete overview of our clinics), including in Oslo (Lambert seats) and Viken (Eidsvoll Sound og Raw wood), has a distinctively high professional competence in the investigation, treatment and rehabilitation of pain in muscles, tendons, nerves and joints. Toe contact us if you want help from publicly authorized therapists with expertise in these fields.

3. Avoid artificial light sources in the evening

The sleep doctor (Dr. Doghramiji) also says that you should limit the use of mobile phones, TV and bright lights in the evening. The light disrupts the natural circadian rhythm by lowering the melatonin level in the body. So it is therefore recommended to dim the lighting a few hours before bedtime. Following this advice can be difficult in our age, but it can also give you better sleep health - which can result in a better everyday life.

- Start small and aim for gradual progression

Feel free to start with a routine - and then gradually build up. We do not recommend going for all the tips at once, as this can make it difficult to deal with over a long period of time. Be realistic with your goal setting.

4. Get up at the same time every day

At this point, the sleep doctor is particularly concerned that you get up at about the same time every day - including on weekends and holidays. Somewhat surprisingly, he is not as strict about going to bed at the same time every night, but says that this is also recommended. He says that the body primarily relates to when you get up in relation to the 24-hour circadian rhythm.

- Getting up late shifts your normal circadian rhythm

So getting up three hours later than usual will also cause the body to have a shifted circadian rhythm which can make it difficult for you to fall asleep properly.

5. Relax before bedtime

Many of us associate relaxing with the TV and the sofa. It is of course fine to watch a bit of TV and enjoy it, but it should not be the last thing you do before bed. The medical specialist recommends that you go for a quiet evening walk, read a good book, meditate and listen to relaxing music - preferably followed by a warm shower or bath to let the muscles relax. Here, one of the most important things is that you get new routines that the body can associate with bedtime.

6. Make sure you have a good bed and the right pillow

A proper bed and mattress are, of course, two key ingredients for a good night's sleep. There are big differences in the quality of mattresses, pillows and beds, but unfortunately there are also expensive investments involved. What is difficult when it comes to buying a bed and mattress is that there is no universal solution to what constitutes a good bed.

- The right pillow can have a good effect

A pillow can be a more affordable investment in the beginning - many recommend u-shaped neck pillow, but the taste is not always the same, so you can not be sure until you have tried it for a while. Others feel that they have a good effect on what we call pelvic pad (see image below).

Tips: Pelvic pillow for a better ergonomic sleeping position

The purpose of a pelvic floor pillow is to ensure a more correct ergonomic sleeping position for the pelvis and back. Click on the link or image to read more about it (The link opens in a new browser window).

7. Consider a sleep study

If you have been plagued with poor sleep for a long time, then you should consider getting a referral for a sleep study through your GP. This is particularly relevant if you wake up regularly during the night, sleepiness during the day, a lot of movement during sleep, as well as snoring. Such sleep studies can, in certain cases, reveal significant causes - such as sleep apnea. There are good solutions for sleep apnea such as CPAP machines. Less invasive nasal breathing devices have also been shown to provide documented relief from sleep apnea.

Tips: Try a nasal inhaler

Supports such as this work by stimulating open airways and encouraging nasal breathing. In this way, you also avoid dry mouth. Read more about how it works by clicking on the link above.

8. Avoid overeating

Eating too much just before bedtime can cause increased activity in the digestive system. When we then take into account that we with fibromyalgia are often bothered with intestinal problems, and thus also increased stomach acid, it is important to avoid fatty and inflammatory foods before bedtime. But also normally. A good fibromyalgia diet is also a key to better sleep. If you are wondering what can be a good diet for rheumatologists, then you can read more about it here .

9. Cut out alcohol and eat anti-inflammatory

Alcohol is a strong source of disturbed sleep. Desperation can, however, lead to resorting to desperate solutions - which is really not recommended. We have heard of several people, unfortunately, who drink several glasses of wine or beer before going to bed, in the hope of getting a better night's sleep. You must avoid this at all costs. Alcohol is strongly inflammatory and will cause increased pain in the body, as well as being addictive. Examples of natural foods with anti-inflammatory properties include, among others, turmeric and ginger. We have previously written about how researchers have made interesting discoveries in the intestinal flora of fibromyalgia patients.

Others recommended self-measures for chronic pain and rheumatism

• Compression Noise (such as compression socks that contribute to increased blood circulation to sore muscles or specially adapted compression gloves og socks against rheumatic symptoms in the hands and feet)

Click on the image to read more about compression gloves.

• Toe pullers (several types of rheumatism can cause bent toes - for example hammer toes or hallux valgus (bent big toe) - toe pullers can help relieve these)
• Mini tapes (many with rheumatic and chronic pain feel that it is easier to train with custom elastics)
• Trigger point Balls (self-help to work the muscles on a daily basis)
• Arnica cream or heat conditioner (can relieve muscle pain in some)

Fibromyalgia Support Group

Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and news» (Press here) for the latest updates on research and media articles on rheumatic and chronic disorders. Here, members can also get help and support - at all times of the day - through the exchange of their own experiences and advice.

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Our clinicians and clinic departments always aim to be among the elite in the investigation, treatment and rehabilitation of pain and injuries in muscles, tendons, nerves and joints. By pressing the button below, you can see an overview of our clinics - including in Oslo (incl Lambert seats) and Viken (Raw wood og Eidsvoll Sound). Feel free to contact us if you have any questions.

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Article: 9 tips for better sleep with fibromyalgia

Written by: Our publicly authorized chiropractors and physiotherapists at Vondtklinikkene

Fact check: Our articles are always based on serious sources, research studies and research journals - such as PubMed and the Cochrane Library. Please contact us if you spot any errors or have comments.

Sources

1. Jefferson Health Sleep Disorders Center & National Pain Report.
2. Park et al, 2020. Mindfulness is associated with sleep quality among patients with fibromyalgia. Int J Rheum Dis . 2020 Mar;23(3):294-301