Good night's sleep may be a thing of the past in fibromyalgia patients. Especially if their flare-ups are very active, achieving a restful shuteye may be impossible. However, there are ways to cope with fibromyalgia, and you can also explore a few things to help you ensure a good night's sleep. Getting good sleep is necessary because your body needs it to rest and recover.
If you have fibromyalgia, you know how this condition can disrupt your life in many ways. One of the most common fibromyalgia symptoms is chronic pain. This pain can make it challenging to get a good night's sleep, which only compounds the problem, leaving you even more tired and irritable during the day.
A significant percentage of people with fibromyalgia may have trouble falling asleep and staying asleep than people who don't have the condition. Those in pursuit of fibromyalgia relief in Trinity already know this. Chronic pain can lead to interrupted sleep. Also, fibromyalgia patients often have difficulty regulating their body temperature, making sleeping in a comfortable environment challenging. Many people with fibromyalgia also develop anxiety and depression, which can interfere with sleep.
While there is no cure for fibromyalgia, getting better sleep may bring more benefits to help ease your symptoms. Below are 10 practical steps to help you get better sleep despite your condition. You may also talk to your healthcare provider about possible ways to relieve pain and other symptoms of fibromyalgia. Upper cervical chiropractic care is also one way to help you combat long-term fibromyalgia symptoms.
Engaging in movement and regular exercise may be the last thing on your mind if you have fibromyalgia. After all, the primary concern of patients looking for fibromyalgia relief in Trinity is managing or eliminating pain. However, experts recommend regular moderate exercises as they can lessen your pain and help improve your other body functions.
Engage in low-impact exercises like swimming, walking, or biking. Exercise works wonders in improving sleep quality in people with fibromyalgia. Aim for at least 30 to 45 minutes of moderate exercise each day. However, avoid working out too close to your usual bedtime schedule, so you don't get revved up right before trying to sleep. Exercise also helps release the hormones endorphins which help relieve pain, reduce stress, and improve overall well-being.
Exposure to sunlight helps keep your natural body clock in optimum health. It can also improve energy and help regulate sleep duration and quality. So please take advantage of the morning sun, as it may be your key to a night of better sleep.
A heavy meal or drinking before your usual bedtime may lead to interrupted sleep. This habit may require you to take a leak in the middle of the night. Eating before bed also increases your metabolism, which can increase your brain's overnight activity and lead to dreams or even nightmares.
Avoid caffeine and alcohol before bedtime. Both substances can interfere with your ability to get deep, restful sleep. So make sure to cut off caffeine and alcohol at least five to six hours before you hit the sack.
If you have a prescription to address any sleeping disorders linked to fibromyalgia, take them as prescribed and do not miss or go beyond the recommended dose. If you're having trouble with your medicine, bring it up to your doctor on your next visit.
Afternoon naps may not feel good until they disrupt your normal sleep cycle. If it's unavoidable, you may choose to limit your naps to less than 1 hour only in the early afternoon. Set your alarm, and be sure to wake up when needed. Keeping your body clock balanced is key to a good and restful sleep at night.
Sleep disorders may be a sign of other underlying health problems. Some fibromyalgia patients also have other health concerns contributing to poor sleep quality. Knowing what these are can help you identify the next best steps.
Going to bed and waking up in a consistent schedule can help set your body's natural sleep rhythm. It will also train your body to fall asleep and stay asleep much easier. Make sure you follow your schedule and stick to it. An inconsistent sleep schedule can impact your mood and make your pain worse. Following a regular sleep routine can help train your body to feel ready to go to bed on time and according to schedule.
Stopping using your gadgets when it's near your bedtime helps condition your brain to sleep. But, unfortunately, your gadgets also emit high amounts of blue light, which makes your brain think it's still daytime. This disrupts your circadian rhythm by reducing melatonin levels. Melatonin helps control your sleep patterns, and reduced levels may interfere with your sleeping patterns.
Invest in a mattress that gives you enough support during sleep. This can help reduce the pain necessary for a good night's sleep. In addition, the right mattress should match your body shape and sleep position and give stable support. Other mattress features worth considering are breathability, thickness, and durability.
Temperature, light, and noise can all interfere with your ability to fall asleep and stay asleep. Ensure your bedroom is optimized for relaxation so you can drift off more easily. For example, you may use room-darkening shades and cover or turn off all light sources. Choosing dim lights may also help improve your sleep quality.
If you are looking for a more long-term relief option to manage fibromyalgia and help you get a good night's sleep, you may explore upper cervical chiropractic care. This natural and non-invasive get fibromyalgia relief can help you enjoy many nights of good sleep. This technique uses a gentle approach to help keep the healthy function of your central nervous system.
Upper cervical chiropractic uses gentle and precise adjustments to correct the alignment of your atlas (C1) and axis (C2) bones. Your C1 bone helps protect the brainstem for it to work correctly. Unfortunately, this bone is also prone to misalignment. Any slight misalignment can lead to many conditions, including developing fibromyalgia symptoms and disrupted blood flow to and from the brain.
To know more about the benefits of upper cervical chiropractic care for fibromyalgia patients, you may schedule an appointment online with West Pasco Chiropractic Clinic or call our office at (727) 514-8532.
To schedule a consultation with Dr. Dingus, call our Trinity office at 727-610-6036. You can also click the button below.