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Getting Enough Sleep

10/14/2012

1 Comment

 
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I can't stress the importance of getting enough sleep each night.  Sleep defines the property of well-being for all fibromyalgia sufferers.   Without this blessed need fulfilled, your waking hours could be filled with unexplained misery.  Gone are the days of multi-tasking into the late night hours.  If things need to be completed, do only what is necessary and ensure you are task free at least an hour before bed.  You need this time to relax and read to ensure a proper night's sleep.  Try to attain at least eight to nine hours of sleep each night.  If you have been sleeping far less before your illness, now is the time to make necessary changes to promote feelings of restfulness. 

WebMD offers the following on helping you attain a good night's rest if you suffer from the aches and pains of fibromyalgia:

What Sleep Problems Are Common With Fibromyalgia?

 
Sleep problems with fibromyalgia include
insomnia or difficulty falling asleep as well as
frequent awakening in which you become awake enough to remember them the next
day. An even more common problem is awakenings that you don't remember but that
definitely interrupt your "deep" sleep. Also, other sleep disorders -- such as
restless legs syndrome and sleep apnea -- may be associated with
fibromyalgia.


People with fibromyalgia talk about waking up day after day feeling exhausted
with no energy. Usually, they feel more tired in the morning, and many go back
to sleep during the day to ease their
fatigue. Also, it's common for people with
fibromyalgia to have great difficulty concentrating during the day, a condition
called "fibro fog."


Pain or other symptoms of fibromyalgia such as depression and anxiety also
contribute to sleep problems.

Are There Sleep Strategies to Help People With Fibromyalgia?
Establishing better sleep hygiene can help manage the
symptoms of fibromyalgia. Improving your sleep
may help decrease your pain, fatigue, and "fibro fog." Try the following
strategies and see if they help your sleep. In addition, ask your doctor about a
sleeping pill that's safe and effective to get your body back on a restful sleep
regimen.

 

  • Sleep only as much as needed to feel refreshed and healthy the following
    day, not more. Curtailing the time in bed seems to solidify sleep. Excessively
    long times in bed seem related to fragmented and shallow sleep.

  • Keep a sleep diary. Write down how you slept each night and triggers that
    may have interfered with your sleep. Reviewing your notes over several weeks may
    give you insight into your sleep problems.

  • Have a regular time to wake up each morning. A regular arousal time helps
    strengthen circadian cycling and leads to regular times of sleep onset.

  • Use relaxation therapies. A gentle massage, deep breathing, and other relaxation
    techniques are all potentially beneficial to
    managing fibromyalgia and boosting restful
    sleep.

  • Exercise regularly (but avoid exercising three hours before bedtime).
    Exercise may exert its beneficial effect by promoting better-quality sleep.

  • Sound-attenuated bedrooms may help those who must sleep close to noise.
    Occasional loud noises -- for example, aircraft flyovers -- disturb sleep even
    in people who are not awakened and cannot remember them in the morning.

  • Avoid long daytime naps. Extensive napping can interfere with nighttime
    sleep.

  • Keep the temperature in your room cool. An excessively warm room disturbs
    sleep.

  • Hunger may disturb sleep; a light snack of carbohydrates may help
    sleep.

  • Avoid caffeine or alcohol in the evening. They both disturb sleep.




1 Comment
Steve in Alabama link
11/27/2012 10:37:19 am

Some reports state that we get less sleep now (overall) than we used to. Some people's schedules are so hectic, that they just have the time to get a full night’s sleep in. However, with recent studies conducted on the effect sleep has on the body, some interesting findings have surfaced. In particular, the effects that sleep can have on our metabolism. Another recent study found that disrupted sleep patterns not only lowered metabolic rates, but also increased blood sugar levels. Incredibly, this study showed that people who aren't getting enough sleep have a higher level of fat in the blood. It is wild to think that a poor sleep schedule could increase your risk of diabetes!

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