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Fibromyalgia: 5 tips for better night's sleep

Are you suffering from fibromyalgia and struggling with poor night's sleep? Then we hope these 5 tips for better night's sleep can help you. The article is written by Marleen Rones - who from now on will be a regular feature with her guest articles here on our blog.

As mentioned, many people with fibromyalgia are severely affected by sleep problems. Therefore, it is extra important to learn some good tips that can help improve sleep quality. Like us on our FB page og our YouTube channel in social media to join us in the fight for an improved everyday life for thousands of people.

When you can not sleep…

I lie in bed. Looking at the clock - only 5 minutes have passed since I last looked at the clock. I gently turn over on the other side, at the same time as I feel that my left hip aches and pains. I try to concentrate on the breath to take my mind off the pain. «Inn. Out. Inn. Out." Closes the islands. "Now you MUST sleep, Marleen!" I think with a heavy heart about the day tomorrow - it will be a heavy day after another night with little sleep. There are still 3 hours until I get up.

Do you recognise your self? Many patients with fibromyalgia have sleep problems. Our sleep is affected by our pain, but our pain is also affected by our sleep. It goes both ways. Research has shown that patients with fibromyalgia do not achieve the deep sleep we so badly need. Because it is in the deep sleep that our cells are repaired. Heart rate decreases, blood pressure drops slightly, oxygen consumption decreases and breathing becomes slower. The body is in recovery. It is normal to sleep poorly for periods, but if we sleep poorly often and over extended periods, it will drain us of energy, affect our mood and our overall state of health. That's why I wrote this article to help you.

Too many people are plagued with chronic pain that destroys everyday life - that's why we encourage you to Share this article in social media, Feel free to like our Facebook page and say: "Yes to more research on fibromyalgia". In this way, one can make the symptoms associated with this diagnosis more visible and ensure that more people are taken seriously - and thus get the help they need. We also hope that such increased attention can lead to greater funding for research on new assessment and treatment methods.

Also read: - Researchers may have found the cause of 'Fibro fog'!

Sleep provides the basis for repair and healing

It is in deep sleep that most of the repair and healing occurs. This process, which is natural for healthy people, requires longer time in patients with fibromyalgia - due to the fact that the muscle fibers in the body are more tense and painful in those with fibro, and that you often do not get the healing needed due to lack of deep sleep. Many of us who have fibromyalgia struggle with fatigue (persistent chronic fatigue). We feel tired around the clock. Many factors come into play here, but sleep and a good circadian rhythm are some of the most important in the process of a better everyday life.

So, what can we do? Here are my 5 tips for better night's sleep:

Sleep at regular times and get up at the same time each day. This will strengthen the circadian rhythm. We often spend several hours in bed simply because we hope to get some extra sleep and recover the lost, but unfortunately this works poorly and disrupts the daily rhythm further. If you want to get some extra time to sleep on the weekend, you can allocate an extra hour Saturday and Sunday. Do you sleep a little during the day? Did not sleep more than 20 to 30 minutes, preferably before dinner.
Be outdoors in the daylight for at least half an hour every day. This is also very important for the circadian rhythm. The best thing is to get out as early as possible in the day.
Food and drink: Do not use alcohol as a sleeping pill. Although we feel that alcohol can seem relaxing sometimes, this gives a restless sleep. Limit caffeine intake; coffee, tea, cola, soft drinks and chocolate. Caffeine has an activating effect for many hours, so try to cut out your intake for example six hours before going to bed. Avoid a heavy meal a few hours before bed and limit your intake of a lot of sugar. At the same time, you should not go to bed hungry - since this has an activating effect on our body.
Training: Regular physical exercise can eventually provide deeper sleep. Exercise just before bedtime will not make us sleepy, but will activate us. Exercises late afternoon or early evening.
Create a good sleep environment. A large enough bed and a good mattress are important for our sleep. The bedroom should be dark and quiet, with good air and moderate temperature. Avoid cell phone, TV and discussions in the bedroom, as well as anything else that helps activate our brain and keep us awake.

Due to overactivity in the body's nervous and pain system, it is the case that the body of those with fibromyalgia work on high gear for almost XNUMX hours. Even when you sleep. This means that people with fibromyalgia often wake up the next day and are about as tired as when they went to bed. Researchers believe that this is because among those with fibromyalgia it has been seen that the immune system that regulates inflammatory reactions works differently - and that the muscles in the body thus do not get the healing and rest it needs. This results, naturally enough, in feeling tired and exhausted.

Also read: - Researchers Believe That These Two Proteins Can Diagnose Fibromyalgia

Also read: - Research report: This is the Best Fibromyalgia Diet

Click on the image or link above to read more about the correct diet adapted to those with fibro.

Good advice in the end

Are you one of those people who wakes up often to stay awake? A simple rule is that you should not stay awake for more than a quarter of an hour - but it can be difficult to comply. Then you should get up, go to another room and wait until you are sleepy again (maximum half an hour). Then you go to bed again. This strengthens the connection between bed and sleep and can help reduce the frustration of sleep problems.

Are you tired after a bad night? Would you rather cancel your plans for the day? Do not do it! If you do planned activities you will often see that you are not performing so well anyway. Then you get what you want and thus occupy the sleep problems less space in everyday life.

Also remember to try and be positive. You must try not to bring worries and the like to bed. If there is something that occupies a lot of thinking power in you and you think about it a lot when you are awake - write it down and look at it the next day. The night is for sleeping!

Would you like to read more about a day of fibromyalgia? Take a look at my blog here (the link opens in a new window).

Sincerely,

Marleen Rones

Sources:

Norwegian Rheumatism Association.
Energy thieves - Mountains, Dehli, Fjerstad.

Additional comments from the editor:

Having trouble falling asleep or waking up early is common among those with fibromyalgia. It is suspected that this is due to overactivity in the nervous system and the brain, which means that the affected person never completely "gets peace" in the body, and that pain in the body also means that the quality of sleep is affected and greatly reduced.

Light stretching exercises, breathing techniques, use of cooling migraine mask and meditation can help the body lower its oversensitivity to reduce body turmoil and thus sleep a little better.

Also read: 7 Tips To Endure With Fibromyalgia

More information? Join this group!

Join the Facebook group «Rheumatism and Chronic Pain - Norway: Research and news»(Click here) for the latest updates on research and media writing about 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.

VIDEO: Exercises for Rheumatists and Those Affected by Fibromyalgia

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We really hope this article can help you in the fight against fibromyalgia and chronic pain.

Feel free to share in social media

Again, we want to ask nicely to share this article in social media or via your blog (feel free to link directly to the article). Understanding and increased focus is the first step towards a better everyday life for those with fibromyalgia.

Fibromyalgia is a chronic pain diagnosis that can be extremely devastating to the person affected. The diagnosis can lead to reduced energy, daily pain and everyday challenges that are far above what Kari and Ola Nordmann are bothered with. We kindly ask you to like and share this for increased focus and more research on the treatment of fibromyalgia. Many thanks to everyone who likes and shares - maybe we can be together to find a cure one day?

Suggestion:

Option A: Share directly on FB - Copy the website address and paste it on your facebook page or in a relevant facebook group you are a member of. Many thanks to everyone who helps to promote an increased understanding of fibromyalgia and chronic pain diagnoses.

Option B: Link directly to the article on your blog.

Option C: Follow and equal Our Facebook page (click here if desired)

Sources:

PubMed

NEXT PAGE: - Research: This is the Best Fibromyalgia Diet