When you have fibro, sleep can be potentially fleeting and most often unrefreshing. When we don’t get enough sleep, our emotions, our energy levels, and our cognitive abilities are affected.
I would like to share some tips for better sleep that help me.
- Bedtime routine — It helps to have a relaxing routine that can include a warm cup of milk or a steaming cup of chamomile tea. Listening to quiet music. Reading. A warm bath. AVOID TV, and all your fun electronic devices. If you have a lot on your mind, it can be helpful to write them down. Keep a pad of paper and pen next to the bed. It will alleviate any anxiety about remembering stuff. Try diffusing a relaxing essential oil, such as lavender.
- Room Temperature — This is so important, because if you’re too hot or too cold, it will be really difficult to get comfortable. Once you fall asleep, it’s more difficult to stay asleep if the room temperature is not just right — for you.
- Dress comfortably — Soft pajamas, night shirts or nightgown, sweats, T-shirts, boxers, or in the buff. Comfort truly makes a difference and it’s very individual. Sometimes a soft sleep mask can be helpful.
- Sounds — Some people like falling asleep to the sound of a fan or to nature sounds. Some want it completely quiet. You may want some quiet music that relaxes you. You may want to wear ear plugs.
- Food — Avoid big meals at least 2-3 hours before bed. If you get hungry, just have a light snack. Fruit is always a healthy choice.
- Alcohol — Alcohol is a depressant and may help you fall asleep, but you may wake up in the night and find it difficult getting back to sleep. Keep it to a glass of wine maybe, an hour or more before bed.
- Relaxation techniques — You can try full-body relaxation, where you start with your toes, tensing and relaxing for five seconds, moving slowly up to your head. I’m sure there are some YouTube videos that show you how, if you’re a visual learner like me. Spending 20-30 minutes in meditation or prayer is very peaceful and prepares your body and mind for sleep.
Feel free to mix and match to fit your individual needs and, hopefully, these routines will help you as much as they continue to help me.
Note: Fibromyalgia News Today is strictly a news and information website about the disease. It does not provide medical advice, diagnosis, or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or other qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website. The opinions expressed in this column are not those of Fibromyalgia News Today, or its parent company, BioNews Services, and are intended to spark discussion about issues pertaining to fibromyalgia.
I also find an epsom salt bath before bed can help to relax my muscles and helps me sleep better. Great article Robin! You always have very helpful tips.
So true Carrie, nothing like a warm bath before bed. Do you add any essential oils to your Epsom salt bath? ????
I would also suggest either an Epsom salt bath or a foot bath for those of us who don’t want to get in the tub. The magnesium in the Epsom salts helps!
Denise, excellent idea! ????
Forgot to add: a bit of lavender essential oils under your nose will help calm and help with sleep…
Denise, thank you for that tip! ????
I have found sleeping in a very very dark room is critical. Waking up and going to sleep at the same time every day also helps. I find napping interrupts my sleep pattern since I have more trouble falling asleep when I go to bed that night.
I have known and followed all these tips but….sleep is still very temperamental. I like dark – it’s dark in my room. I use earplugs, lavender oil, magnesium before bed, cool temperature (air-con when needed, don’t eat anything after 7.30 pm etc. etc. And yet, sometimes I don’t sleep until after 7 in the morning. This is with the inclusion of Valerian, 1/2 a muscle relaxant and sometimes Fusion Sleep (a good product here in Australia). Often I almost fall asleep but hot burning feet wake me up again and I have to put them in a tub with cold water before I can try again. Often I wake up at 3 am and have to read for awhile before I can try again. Sleep – I hate you! Nothing works when sleep does not cooperate. After 45 years of marriage my husband sleeps now (since 1 year) in our spare room. That’s sad!
Grace, that sure sounds frustrating! What about a nice warm bath with Epsom salts and lavender oil before bed. Also deep breathing – inhale on a count of 4, hold it for a count of 4, and exhale to a count of 4. After doing this several times, you should find yourself really feeling relaxed.
A warm cup of chocolate, just before bed.can some one help. I get stomach ache every day when I have something to eat
Elaine, I’m all for any excuse for chocolate lol. I will try that. Try adding an enzyme with meals to help with digesting your food. Have you had it checked?
Don’t forget the Snoozle slide sheet. It’s really helpful if you have pain when you’re trying to switch sides in bed. I’ve already recommended it to all my fibro friends.
Thanks Eyrun, I’m going to check that out ????????
Haven’t commented before, but have found a couple of things that help not seen here. We unplug our internet service an hour before bed! 2 things happen: you are off the computer which studies have shown stimulates your brain just as you need to slow down and the currents that run the internet are stopped. This was recommended by my accupuncturist who uses herself as a guinea pig before ever suggesting anything for her patients. She also has both hubby and I using Trace Minerals Electrolyte Concentrate in 100% tart cherry juice around dinner time. Some have found a teaspoon of local raw honey before bed eliminates a blood sugar drop through the wee hours of the morning that can wake anyone. Hope these might help someone.
Marilynne, those are excellent ideas, thank you for sharing!! ????????
You’ve not mentioned natural supplements, iv’e found that Taking 5-HTP has been really effective for relieving the pain and getting some actual sleep. Hope this helps!
Thank you for the suggestion Peter!
I finally gave up on all the so-called natural remedies and tried Ambien (zolpidem). As long as you take it and get in bed IMMEDIATELY, you will sleep like a baby. I finally had a full nights sleep after years and years of terrible sleep. Hope it works for some of you.
Maureen, do you feel better in the morning?
I was diagnosed with fibromyalgia in 2006 and along with that came menopause:-( I’ve taken and did just about everything that I’ve seen suggested !! Hormonal replacement is not an option since I have heart disease… Any other suggestions???? Signed Desperate!!!
Does anyone else have ideas for Delores?