How to Get Better Sleep When You Have Fibromyalgia

Fibromyalgia can disrupt sleep patterns, leading to intensified pain. “Sleep problems are often interconnected with chronic pain, which means poor sleep can exacerbate fatigue and increase pain sensitivity,” says Shailendra Singh, MD, a board-certified rheumatologist at Unity Health in Searcy, Arkansas, and past president of the Arkansas Rheumatology Association.

7 Ways to Improve Your Sleep

For some help in the sleep department, try these strategies:

1. Get a sleep assessment. Dr. Singh recommends starting with a sleep study to rule out any underlying conditions, such as obstructive sleep apnea, a common sleep disturbance in people with fibromyalgia. One clue you may have it is if you snore. “This kind of apnea can be treated with a machine that helps you breathe at night,” says Dr. Sammut.
2. Track your z’s. Keep a diary describing the sleep you get, the times you go to bed and wake up each day, and when particular issues take place. Bring this journal to your next doctor’s appointment to discuss it and address any issues you found.

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3. Find your sleep number. You know that too little sleep is a problem, of course, but too much shut-eye also isn’t ideal. As part of your sleep log, count the hours you sleep each night. Singh recommends seven to nine hours a night for adults ages 20 to 65 and seven to eight hours for adults over 65.
4. Create the right environment. Your bedroom should be a sanctuary, according to the National Sleep Foundation (NSF).

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    Make sure your mattress and pillows are comfy and supportive, and set the room’s temperature to between 60 and 67 degrees Fahrenheit. This cool range promotes sound sleep. Singh adds that “keeping the bedroom dark, quiet, and screen free” is also important.
5. Hit the gym. According to the NSF, regular exercise can help with pain and improve sleep. “Exercise is crucial,” says Singh, especially if you have pain primarily in your joints and muscles. “Strengthening muscles around the affected joints directly reduces pain,” he adds. “Aerobic exercise during the day can help people with fibromyalgia sleep better,” says Sammut, but skip gym sessions in the evenings.
   
6. Be mindful of when you eat. “Avoid large meals, caffeine, and nicotine before bedtime,” says Singh. “Aim for no caffeine past noon, including foods that contain it like chocolate,” says Sammut. It’s also a good idea to avoid alcohol, which promotes wakefulness, according to the NSF.
7. Practice mindfulness. Relaxation techniques, such as meditation, mindful breathing, and yoga, can also be helpful tools for getting better shut-eye.

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The Takeaway

• Chronic pain from fibromyalgia can interfere with sleep, creating a seemingly endless cycle of fatigue and worsening symptoms that feels hard to break.
• Assess your sleep by keeping a sleep journal. Track how many hours you sleep each night and when symptoms are most bothersome.
• Tweak your sleep habits to get more rest. Try working out during the day, sleeping in a cool, dark room, and avoiding alcohol, caffeine, and nicotine the closer you get to bedtime.