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How to Get Better Sleep with Fibromyalgia

If you are someone that has been diagnosed with fibromyalgia, you need to know that you’re not alone. Reports estimate that around 2% of the adult population in the United States have this chronic pain condition. That’s about four million people that are dealing with the fatigue, sleep problems, discomfort, and mental issues that arise […]

Fibromyalgia & Sleep

If you are someone that has been diagnosed with fibromyalgia, you need to know that you’re not alone. Reports estimate that around 2% of the adult population in the United States have this chronic pain condition. That’s about four million people that are dealing with the fatigue, sleep problems, discomfort, and mental issues that arise from having it.

Even though there is no real explanation for fibromyalgia, there have been many methods established for treating and managing the problems that come with the condition. With the most common problems being fibromyalgia and sleep deprivation or fibromyalgia and sleeping too much, it’s important to understand how to properly get the correct amount of sleep.

Why Quality Sleep Is Important for Fibromyalgia Patients

Sleep is important for everyone, but especially those suffering from this condition. Your body needs sleep, and deep sleep, so that it can produce hormones like cortisol necessary for controlling blood sugar and blood pressure. As a result, your pain and fatigue can get worse.

Also, sleep gives your body the chance to repair any damage tissues while dreaming is good for your mental and physical health overall. It’s harder to concentrate and focus on what’s important throughout the day if you aren’t getting enough sleep.

How to Get Deep Sleep with Fibromyalgia

You may wake after a night of sleep to see the clock telling you that you were in bed for 12 hours or longer. Even though you were “sleeping” technically, you likely weren’t getting a good night’s sleep.
Studies have shown over the years that people with fibromyalgia often don’t get to the deep stages of sleep as non-suffers do. That means, regardless of how much time you spend resting, you aren’t getting the kind of sleep you need to restore your body and mind.

By following these steps, you might be able to avoid fibromyalgia and sleep medications so that you can get the deep sleep you need without any potentially harmful side effects. Try and alter your daily life to fit the tips and tricks listed here:

  • Get a sleep study done to determine if you have sleep apnea, periodic limb movement disorder, or restless legs syndrome. These symptoms can be treated separately to help you get a better night’s sleep
  • Stay on the same sleep schedule every night to keep your circadian rhythm in order
  • Get sunlight or light from a light box in the morning
  • Exercise in the morning to help with circadian rhythm
  • Shut off your mobile devices and televisions for at least a half hour before bedtime. If you must be on either of them, get yourself some glasses that block out the blue light
  • Read, listen to calming music, meditate, or take a bath before bed to relax your muscles
  • Take a 15 to 30-minute nap during the day after lunch
  • Don’t overeat or drink before bed and avoid alcohol
  • Invest in a good mattress
  • Install room-darkening curtains or shades to ensure your bedroom is as dark as possible
  • Try muscle relaxation techniques like progressive muscle relaxation, massages, or visit or your local chiropractor for alignments and adjustments to ensure your pain isn’t coming from somewhere else in addition to your fibromyalgia pain
  • Don’t try to figure it out on your own. If you are dealing with fibromyalgia and excessive sleeping or any other sleep problems, seek out professional help

There are medications and supplements out there that have proven to be effective in getting a better sleep, but if you’re like most people these days, you want to try the least invasive most natural method first. Relying on prescription medications can be dangerous and even frustrating when it comes to getting a good night’s sleep. Instead of turning to taking drugs right away, try the holistic methods first to see if they can help you.

Cognitive Behavior Therapy and Fibromyalgia

To go along with the many natural ways to treat fibromyalgia, you can take part in cognitive behavioral therapy. A lot of patients suffering from the condition are not only fighting against the pain they feel but also their own minds.

It’s common to worry or have anxiety about how much sleep you are going to be able to get on any given night. That’s especially true if you are already fatigued from not sleeping the night before. The thought of staying up all night dealing with the chronic pain actually keeps you awake longer and then the pain intensifies putting you into a vicious cycle of pain and lack of quality sleep.

This form of treatment changes the way that you think about your fibromyalgia and it can improve symptoms in all different areas including:

  • Depression
  • Anxiety
  • Emotional distress
  • Alertness
  • Insomnia
  • Sleep quality
  • Daily functioning
  • Ability to exercise
  • Cognitive functioning
  • Overall quality of life

The important thing to remember above everything else is that you’re not alone, and there is help out there. Stop suffering through sleepless or poor quality of sleep nights and do something today to improve your life with fibromyalgia, visit Better Health Chiropractor Wasilla or a chiropractic clinic near you.

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