Get Past ‘I’m So Tired’

Get Past ‘I’m So Tired’
I'm no stranger to insomnia. It has been part of my life since childhood — as has fibromyalgia. Despite applying the knowledge I've accumulated about improving sleep and sleep hygiene, I still have occasional nights when I'm staring at the clock at 3 a.m. In an attempt to avoid as many of these nights as possible, I follow the guidelines suggested by the National Sleep Foundation: Limit daytime naps to 30 minutes. A 30-minute nap is a challenge for me. My napping needs are unpredictable. Some days, after only four hours of sleep, I may not need a nap at all. Other days, after sleeping my optimum nine hours, my eyelids droop before I get through lunch. Typically, I can make it until 4 p.m. without a problem. The type and amount of activity I've done that day determines if and how long I nap. I must confess, it's rarely less than an hour. Avoid stimulants such as caffeine and alcohol close to bedtime. My sensitive body doesn't do well with caffeine at any time of day. Other than an occasional cup of regular tea, I stick to decaf everything. I normally drink a glass of wine with dinner, but I don't find this affects my ability to fall asleep. But the Sleep Foundation warns that too much alcohol too close to bedtime can disrupt sleep in the second half of the night as the body processes the alcohol. Exercise to promote good quality sleep. I try to walk every day, although some days a trip to the grocery store is the most I can do. Other days, I manage a 30-minute stroll around my neighborhood. I've noticed that exercise is more effective for sleep if done earlier rather than later in the day. Avoid food that can be disruptive right before sleep. I'm an evening snacker. It's often the only thing that keeps me awake after dinner. As recommended, I t
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2 comments

  1. Leigh says:

    Wish I could, “Get past, I’m so tired.”
    “Sleep hygiene” may work for those whom are healthy or marginally healthy – for those suffering from debilitating widespread pain, not so much. Pain keeps us from falling asleep and once we do fall asleep frequently wakes us up. I’m fortunate If I get 4 to 5 hrs. of sleep -none of which is uninterrupted. Just wait, ladies; peri-menopause and menopause makes everything worse. If you are prescribed pain and/or muscle relaxant meds. you can forget getting any sleeping meds. anymore. It’s a double edged sword: pain v. sleep, sleep v pain.
    I highly recommend Melatonin and Valerian Root. They do help a little bit and we do need all the help we can get!

  2. Denise Bault says:

    These sleep hygiene “tips” are for everyone. I strongly disagree with the one that says to limit daytime naps to 30 minutes. HA! If I did that, I’d be even worse off than I am now. Yes, I’ve tried it, been there, and it doesn’t make a bit of difference. Especially when I can’t keep my eyes open past 2 in the afternoon. I believe our bodies will tell us how long to sleep; if you are as sleep deprived as most fibro warriors, a 30 minute nap just may not do it.

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