The first thing that might come to mind when thinking of fibromyalgia is the widespread pain it causes. While this is certainly one of the hallmark symptoms of the condition, fibromyalgia sufferers must cope with on a daily basis is the inability to get a restful night of deep, restorative sleep. This combination of pain and lack of sleep has the potential to become a persistent vicious cycle – being in pain makes sleep difficult and sleep deprivation magnifies pain and slows healing.
Fast Fibromyalgia Facts
A lot of misunderstanding about fibromyalgia still exists, despite the fact that an increasing number of people are impacted. Here are some basic facts about the condition:
Fibromyalgia is considered to be a chronic condition with no known cause or cure.
The defining characteristic of fibromyalgia is pain that is widespread and can affect almost any part of the body.
The overwhelming majority (80%-90%) of people diagnosed with fibromyalgia are women. However, men and children can also have fibromyalgia though it’s far less common.
Some of the most common fibromyalgia symptoms outside of pain include severe fatigue, sleep disorders, digestive conditions, anxiety, and cognitive difficulties (often referred to as “fibro fog”).
There is no single diagnostic test for fibromyalgia. The road to diagnosis can be long and arduous because many other diseases and health conditions with a similar set of symptoms must first be ruled out.
Symptoms of fibromyalgia often arise following a stressful life event such as an illness, car accident, repetitive stress injury, or other physical or emotional trauma.
Fibromyalgia is increasingly being considered a neurological condition by medical professionals, with its roots in the way that the central nervous system is able to process and interpret pain signals.
People living with fibromyalgia often face challenges in their daily lives and, because of the severity and unpredictability of their symptoms, find it difficult to maintain a regular work, social, and family schedule.
Top 10 Natural Sleep Tips for Fibromyalgia Sufferers
Sleep aids are being recommended and used more frequently by those with fibromyalgia despite concerns with side-effects and long-term efficacy. In order to break the vicious cycle of pain and sleeplessness, we’ve compiled 10 of the most helpful sleep tips applicable to people living with fibromyalgia:
#1: Prioritize sleep
When our days get busy, especially in windows when you’re feeling better, it’s easy to put sleep on the back burner to get things done. However, it’s so important to try and maintain a consistent sleep schedule in order to keep your circadian rhythm (your body’s natural 24-hour sleep-wake clock) regular. Best you can, try to go to sleep and wake up around the same times each day, including weekends and when vacationing. This can be a big help when it comes to feeling better and having more good days than bad.
#2: Keep it dark
Darkening your room is key to getting a good night’s sleep. This includes blacking out light that might creep in your bedroom window, as well as light from lesser-considered sources such as LED lights on modems, TVs and alarm clocks.
#3: Quiet environment
Noises can cause a stress response in the body, especially when you’re trying to relax. Do your best to create a quiet sleep environment. Some people find sleeping with the aid of white noise, such as running a fan, beneficial.
#4: Wind down before bedtime
Your pre-bedtime routine can set you up for a restful night of sleep. There are many things you can incorporate into the hour or two leading up to bedtime to prepare your body for sleep, including meditation, taking a warm shower or bath, listening to calming music, or enjoying some light reading.
#5: Reduce screen time before bed
Television and mobile device screens emit blue light, which can stimulate the brain and disturb circadian rhythms by reducing melatonin levels. Try to eliminate as much screen time as possible for a couple of hours before going to bed.
#6: Invest in a good mattress and pillow
If you’re not comfortable in bed, then it’s unlikely that you’ll be able to achieve a good, restful night of sleep. If you’re sleeping on an old, unsupportive mattress and pillow, it might be time to look into replacing them. A quality bed can ensure that it’s not contributing to your insomnia and pain.
#7: Watch your food and drink intake
Keeping tabs on what you’re eating and drinking before it’s time to go to sleep can help to avoid GI symptoms like acid reflux and nighttime trips to the bathroom. Avoiding alcohol, spicy foods, and excess fluids can help you to avoid sleep disruption.
#8: Exercise
We know how difficult it can be to exercise when the pain and fatigue of fibromyalgia are present, but gentle exercise like walking, swimming, and stretching is known to improve symptoms and sleep quality. Do your best to work up to 30 minutes of movement per day to maximize sleep potential.
#9: Keep it cool
A room that is too warm can interrupt a good night of sleep. The optimal sleep temperature for most people is around 18 degrees Celsius or 65 degrees Fahrenheit, so that would be a good place to start in order to find where you’re most comfortable.
#10: Be careful with naps
Midday naps can be refreshing, or even unavoidable, for fibromyalgia sufferers fighting fatigue. However, long naps during the day have the potential to disrupt your ability to get good sleep when nighttime comes. If you feel like a nap is needed, make sure it’s early enough in the day and try to limit them to 15-30 minutes.
Fibromyalgia Relief with Upper Cervical Chiropractic Care
If you’re living with the painful days and sleepless nights of fibromyalgia, we’d like to introduce you to a natural form of healthcare that has been providing relief and lasting results. Upper cervical chiropractic care is a subspecialty of chiropractic that specifically addresses the area of your spine where the neck meets the head. This critical area is responsible for everything from protecting the brainstem (where pain signals are relayed through) to ensuring normal blood and cerebrospinal fluid flow to and from the brain. The vertebrae (C1 and C2) in this area are unique in that they are the most freely movable, but that also leaves them especially vulnerable to misaligning. If an upper cervical misalignment is present as a result of an injury, accident, or wear and tear, it can be an underlying cause of your fibromyalgia symptoms. Correcting this problem has led to natural, lasting relief for many fibromyalgia sufferers.
References:
https://www.sleepfoundation.org/sleep-disorders-problems/fibromyalgia-and-sleep
https://www.verywellhealth.com/fibromyalgia-fact-sheet-716137
To schedule a consultation with N8 Upper Cervical Chiropractic clinic, call (02) 8553-6218 or just click the button below.
If you are outside of the local area, you can find an Upper Cervical Chiropractor near you at www.uppercervicalawareness.com.