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.