How to Get Better Sleep with Fibromyalgia: 7 Quick Changes

08/19/2024

Ben Trapskin

I have carefully studied and evaluated many mattresses, sheets, pillows, duvet inserts, comforters, sleep gadgets, and adjustable beds for over a deca... Full Bio

How to Get Better Sleep When You Have Fibromyalgia: 7 Quick Fixes

If you’re wondering how to get better sleep when you have fibromyalgia, you’ve probably felt the pain and frustration of restless nights firsthand. Here’s a quick guide to get you started:

Stick to a consistent sleep schedule.
Create a sleep-friendly environment.
Avoid stimulants and alcohol before bed.
Incorporate relaxation techniques.
Consider sleep medications and supplements.
Address comorbid sleep disorders.
Engage in regular, timely exercise.

Fibromyalgia is a tough condition that impacts millions of people with persistent pain and fatigue, making restful sleep a rare luxury. Proper sleep isn’t just about quantity, but quality. For those battling fibromyalgia, achieving deep, restorative sleep can be particularly challenging.

I’m Ben Trapskin, the founder of Yawnder. My journey to better sleep began out of necessity, dealing with both personal sleep issues and countless frustrating mattress shopping experiences. My expertise stems from these experiences, and my mission is to help others find how to get better sleep when you have fibromyalgia.

Quick how to get better sleep when you have fibromyalgia terms:

1. Establish a Consistent Sleep Schedule

One of the most effective ways to improve sleep quality with fibromyalgia is to stick to a consistent sleep schedule. This means going to bed and waking up at the same time every day, even on weekends and holidays. Consistency helps regulate your circadian rhythm, which is your body’s internal clock.

Why is this important? Your circadian rhythm controls various bodily functions, including when you feel sleepy and when you wake up. A regular sleep schedule reinforces this rhythm, making it easier to fall asleep and wake up refreshed.

Tips for a Consistent Sleep Schedule:

Set a Regular Bedtime and Wake Time: Choose a bedtime and wake time that works for you and stick to it. Even if you have a bad night, get up at your usual time to keep your internal clock on track.
Avoid Sleeping In: It might be tempting to sleep in on weekends or days off, but this can disrupt your sleep schedule. Try to wake up at the same time every day, no matter how tempting that extra hour of sleep might be.
Adjust Gradually: If you need to change your sleep schedule, do it gradually. Adjust your bedtime and wake time by 15 minutes each day until you reach your desired schedule.

Real-Life Example:

Sarah, a fibromyalgia patient, struggled with erratic sleep patterns. By setting a strict bedtime of 10 PM and a wake-up time of 6 AM, she noticed a significant improvement in her sleep quality within a week. “I still have bad nights, but sticking to my schedule has made a huge difference in how I feel during the day,” she says.

Expert Insight:

Dr. Anca D. Askanase, a rheumatologist, emphasizes the importance of a regular sleep schedule: “The time that a person gets up in the morning is a strong indicator of that person’s circadian rhythm over the next 24 hours, including the time that they will fall asleep the next night.”

Quick Tip:

If you have trouble waking up in the morning, try using a light therapy box or getting outside for some natural sunlight within the first hour of waking. Light exposure helps reset your internal clock and can make it easier to maintain your sleep schedule.

By establishing a consistent sleep schedule, you can help your body find its natural rhythm, making it easier to achieve restful, restorative sleep. This is just one of the many strategies to improve sleep quality when living with fibromyalgia. Next, let’s look at how to create a sleep-friendly environment.

2. Create a Sleep-Friendly Environment

Creating a sleep-friendly environment can significantly improve your sleep quality, especially when dealing with fibromyalgia. Here are some simple changes you can make:

Dark Room

Light can disturb your sleep. Make sure your room is as dark as possible. Use blackout curtains to block outside light and cover any electronic devices that emit light.

Quiet

Noise can be very disruptive. Try to eliminate or reduce noise in your bedroom. Consider using earplugs or a white noise machine to drown out any background sounds.

Cool Temperature

A cool room can help you sleep better. The ideal room temperature for sleep is between 60-67°F (15-19°C). Use a fan or air conditioner to keep your room cool.

Comfortable Mattress

Investing in a quality mattress is crucial. Memory foam mattresses are often recommended for fibromyalgia patients because they contour to your body and reduce pressure points. Brands like Yawnder offer mattresses with cooling technology to keep you comfortable.

Blackout Curtains

Blackout curtains are a great investment. They not only block out light but also help keep your room cool. This is especially useful if you live in a city or a place with lots of streetlights.

Aromatherapy Diffuser

Using an aromatherapy diffuser with essential oils like lavender can help you relax. Lavender is known for its calming effects and can help you fall asleep faster.

Quick Tips:

Cover or remove electronic devices that emit light.
Use earplugs or a white noise machine to block out noise.
Set your thermostat to a cool, comfortable temperature.
Invest in a quality mattress that supports your body.
Use blackout curtains to block out light.
Try an aromatherapy diffuser with calming essential oils.

By making these changes, you can create a more sleep-friendly environment that helps you get the restful, restorative sleep you need.

Next, let’s explore how to avoid stimulants and alcohol before bed to improve your sleep.

3. Avoid Stimulants and Alcohol Before Bed

Avoiding stimulants and alcohol in the evening can make a big difference in your sleep quality, especially if you have fibromyalgia. Here’s how to manage your intake:

Caffeine

Caffeine is a well-known stimulant found in coffee, tea, sodas, and even chocolate. It can interfere with your ability to fall asleep and stay asleep. To improve your sleep:

Cut down on caffeine intake after 5 PM.
Switch to decaf coffee or herbal teas like chamomile or peppermint.
Read labels to avoid hidden sources of caffeine, such as certain medications and energy drinks.

Alcohol

While alcohol might make you feel sleepy initially, it can disrupt your sleep cycle, leading to poor-quality sleep. This is especially problematic for fibromyalgia patients, as it can exacerbate pain and fatigue.

Limit alcohol consumption, especially in the evening.
Opt for non-alcoholic drinks like sparkling water or herbal tea.

Evening Consumption

Being mindful of what you consume in the evening can set you up for a better night’s sleep. Here are some tips:

Hydrate with water or fruit tea instead of caffeinated or alcoholic beverages.
Avoid heavy meals close to bedtime as they can cause discomfort and indigestion.

Water and Fruit Tea

Staying hydrated is crucial, but timing is key. Drinking too much water right before bed can lead to multiple trips to the bathroom, disrupting your sleep.

Drink plenty of water during the day but reduce intake an hour before bed.
Try fruit teas like apple or hibiscus, which are caffeine-free and soothing.

By avoiding stimulants and alcohol in the evening, you can help your body wind down and prepare for a night of restful sleep.

Next, we’ll look into how incorporating relaxation techniques can further improve your sleep quality.

4. Incorporate Relaxation Techniques

When it comes to how to get better sleep when you have fibromyalgia, relaxation techniques can be a game-changer. These methods help reduce stress and tension, making it easier to fall asleep and stay asleep. Here are some effective techniques:

Meditation

Meditation is a simple way to calm your mind. It involves focusing on your breath or a mantra to help you relax.

Start with just 5-10 minutes before bed.
Use guided meditation apps like Calm or Headspace to get started.
Focus on your breathing and let go of the day’s stress.

Deep Breathing

Deep breathing exercises can help your body relax. They are easy to do and can be performed anywhere.

Inhale slowly through your nose for a count of four.
Hold your breath for a count of four.
Exhale slowly through your mouth for a count of six.
Repeat this cycle 5-10 times to help calm your mind and body.

Progressive Muscle Relaxation

This technique involves tensing and then relaxing each muscle group in your body. It helps you become more aware of physical sensations and reduces muscle tension.

Start at your toes and work your way up to your head.
Tense each muscle group for about 5 seconds.
Relax the muscle for 30 seconds before moving to the next group.
Focus on the feeling of relaxation spreading through your body.

Warm Bath

A warm bath can help relax your muscles and prepare your body for sleep. The warm water soothes aches and pains, making it easier to drift off.

Take a bath 1-2 hours before bedtime.
Add Epsom salts to the water to help reduce muscle tension.
Use calming scents like lavender or chamomile for added relaxation.

Light Stretching

Gentle stretching can help reduce muscle stiffness and improve flexibility. This is especially beneficial for fibromyalgia patients.

Incorporate yoga stretches like child’s pose or gentle twists.
Avoid intense stretching which can cause muscle strain.
Focus on breathing deeply as you stretch to improve relaxation.

5. Consider Sleep Medications and Supplements

Sometimes, even with the best sleep hygiene, you might still struggle with sleep due to fibromyalgia. In these cases, sleep medications and supplements can be helpful. Here are some options to consider:

Sleep Medication

Sleep medications can provide relief when other methods fail.

Prescription Sleep Aids: Medications like suvorexant have been shown to help people with fibromyalgia sleep longer and experience less pain the next day .
Short-Term Use: Be cautious with long-term use as these can be habit-forming and cause rebound insomnia, as noted by Dr. Anca D. Askanase from Columbia University.

Pain Relief

Pain can be a major barrier to sleep. Managing pain effectively can lead to better rest.

Pain Medication: Consult your doctor about pain relief options that can also aid sleep. Some pain medications have sedative effects that can help you fall asleep.
Topical Treatments: Creams and patches can provide localized pain relief without systemic side effects.

Sleep Diary

Keeping a sleep diary can help you and your doctor understand your sleep patterns and identify issues.

Track Sleep Patterns: Note what time you go to bed, how long it takes to fall asleep, and how often you wake up.
Record Symptoms: Document your pain levels and any other symptoms you experience during the night.
Review with Your Doctor: Use this information to discuss potential sleep aids or changes to your treatment plan.

Melatonin

Melatonin, a natural hormone that regulates sleep, can be a useful supplement.

Dosage: Start with a low dose (0.5 to 1 mg) and increase as needed. Higher doses are not necessarily more effective and can cause grogginess.
Timing: Take melatonin 30-60 minutes before bedtime to help regulate your sleep cycle .
Consult Your Doctor: Always check with your healthcare provider before starting any new supplement.

By considering these sleep medications and supplements, you can create a more comprehensive approach to managing your sleep issues. Next, we’ll look at how addressing comorbid sleep disorders can further improve your sleep quality.

6. Address Comorbid Sleep Disorders

Sleep issues often go hand-in-hand with fibromyalgia. Addressing comorbid sleep disorders like restless legs syndrome (RLS) and sleep apnea can significantly improve your sleep quality. Let’s dive into how you can tackle these additional problems.

Restless Legs Syndrome (RLS)

RLS is common among fibromyalgia patients, especially iron-deficient women. It causes an uncontrollable urge to move your legs, often accompanied by uncomfortable sensations.

Symptoms: Leg twitching, especially at night, and relief with movement.
Root Causes: Check for iron deficiency, kidney problems, or undiagnosed diabetes.
Treatment: Iron supplements, medications like gabapentin, and lifestyle changes can help manage RLS .

Sleep Apnea

Sleep apnea is another sleep disorder that can exacerbate fibromyalgia symptoms. It involves repeated interruptions in breathing during sleep.

Symptoms: Loud snoring, gasping for air during sleep, and excessive daytime sleepiness.
Diagnosis: A sleep study (polysomnography) can diagnose sleep apnea and other sleep disorders .
Treatment: Continuous Positive Airway Pressure (CPAP) is a common treatment. It keeps your airways open by providing a steady stream of air through a mask.

Sleep Study

If you suspect you have a sleep disorder, a sleep study can provide valuable insights.

What to Expect: You’ll spend a night in a sleep lab where your brain waves, breathing, and other vital signs are monitored.
Benefits: Identifying and treating sleep disorders can drastically improve your sleep quality and overall well-being.

CPAP

For those diagnosed with sleep apnea, CPAP can be a game-changer.

How It Works: CPAP uses a machine to deliver a constant flow of air through a mask, keeping your airways open.
Benefits: Improved sleep quality, reduced daytime fatigue, and better overall health.

Addressing these comorbid sleep disorders can make a significant difference in your quest for better sleep with fibromyalgia. Up next, we’ll explore how regular, timely exercise can further improve your sleep quality.

7. Engage in Regular, Timely Exercise

Exercise can play a big role in improving sleep for those with fibromyalgia. Here are some simple ways to get moving without overdoing it.

Daytime Workouts

Engaging in light to moderate exercise during the day can help you fall asleep faster and enjoy deeper sleep. Aim for activities that are gentle on your joints and muscles.

Walking: Start with a short, slow walk and gradually increase your pace and duration.
Yoga: Gentle yoga can reduce sleep disturbances, fatigue, and depression .

Tai Chi

Tai chi is an ancient Chinese practice that combines slow, focused movements and deep breathing. It’s especially beneficial for fibromyalgia patients.

Benefits: Improved mental focus, physical balance, and reduced fatigue and pain (source).
Getting Started: Look for a class that offers gentle tai chi custom for people with movement challenges.

Pool Exercises

Exercising in water can be less painful and more enjoyable for fibromyalgia sufferers.

Low Impact: The buoyancy of water reduces strain on your joints and muscles.
Options: Try water aerobics or simple swimming laps.

Light Exercise Upon Waking

Starting your day with light exercise can set a positive tone for your circadian rhythm.

Morning Walk: A short walk in the morning sunlight can help regulate your internal clock.
Stretching: Gentle stretching exercises can ease stiffness and prepare your body for the day ahead.

By incorporating regular, timely exercise into your routine, you can improve your sleep quality and overall well-being. Up next, we’ll address some frequently asked questions about how to get better sleep when you have fibromyalgia.

Frequently Asked Questions about How to Get Better Sleep with Fibromyalgia

How much sleep do fibromyalgia patients need?

Fibromyalgia patients generally need about 7-9 hours of sleep each night, similar to the general population. However, the quality of sleep is often more important than the quantity. Many fibromyalgia patients struggle to reach the deep, restorative stages of sleep. Ensuring you follow good sleep hygiene and addressing any sleep disorders can help improve the quality of your sleep.

Does lack of sleep make fibromyalgia worse?

Yes, lack of sleep can exacerbate fibromyalgia symptoms. According to Dr. Inchel Yeam, a lack of sleep lowers one’s pain threshold and magnifies pain perception. This means that poor sleep can lead to increased pain, fatigue, and cognitive issues, creating a vicious cycle. Improving sleep quality can help reduce these symptoms and improve overall well-being.

How can I get deep sleep with fibromyalgia?

Achieving deep sleep with fibromyalgia can be challenging, but it’s possible with some targeted strategies:

Establish a Consistent Sleep Schedule: Keeping regular bedtime hours is crucial. Waking up at the same time every day helps set your circadian rhythm.
Create a Sleep-Friendly Environment: Make your bedroom dark, quiet, and cool. Use blackout curtains and a comfortable mattress to minimize disruptions.
Avoid Stimulants and Alcohol: Reduce or eliminate caffeine and alcohol intake, especially in the evening.
Incorporate Relaxation Techniques: Practice meditation, deep breathing, or take a warm bath before bed to help relax your mind and body.
Consider Sleep Medications and Supplements: Consult with your doctor about possible sleep aids like melatonin or other medications.
Address Comorbid Sleep Disorders: If you have symptoms of sleep apnea or restless legs syndrome, seek a sleep specialist’s advice for appropriate treatment.
Engage in Regular Exercise: Light to moderate exercise during the day can improve sleep quality. Activities like walking, tai chi, and pool exercises are particularly beneficial.

By implementing these strategies, you can improve your chances of getting the deep, restorative sleep you need to manage fibromyalgia symptoms effectively.

Conclusion

At Yawnder, we understand that finding the right mattress is crucial for improving sleep quality, especially for those living with fibromyalgia. Our expert evaluations and carefully curated selection of mattresses are designed to provide the perfect balance of support and comfort. This helps reduce pain and improves sleep quality.

We offer a range of mattresses, including memory foam and hybrid options, to meet various sleep needs. Our mattresses are not only comfortable but also supportive, helping to alleviate pressure points that can exacerbate fibromyalgia symptoms.

One of our top recommendations is the Saatva Classic, which features a layer of memory foam for contouring and pressure relief, combined with a coil system for support and motion isolation. This hybrid design ensures a restful and undisturbed sleep, which is essential for those managing fibromyalgia.

Shopping with Yawnder is hassle-free. Our direct-to-door shipping ensures that you receive your mattress quickly and conveniently. Plus, we offer a generous trial period so you can test your new mattress in the comfort of your own home, ensuring it meets your specific needs.

Ready to improve your sleep quality? Explore our range of mattresses and bedding accessories today and take the first step towards a better night’s sleep.

By investing in a high-quality mattress and following the sleep strategies discussed, you can significantly improve your sleep quality and manage fibromyalgia symptoms more effectively.