This often contributes to some late night energy spurts that keep us moving well past our actual bedtimes. Unfortunately, this is the worse that can be done to the fibromyalgia condition as it weakens energy reserves and leaves us with less stamina for the week ahead. Keeping and promoting a consistent bedtime is the key to reducing painful flareups.
- Work with Your Clock: You have an area in your brain called your master clock. It controls when the sleep-promoting hormone, melatonin, peaks in the evening (usually around 10 p.m.). And just like clock-work, your body’s wake-promoting substances are released in the morning around 6 a.m. Ideally, you want to focus on sleep between 10 p.m. and 6 a.m.
- Keep the Same Schedule: Maintaining a consistent bedtime schedule should help optimize the quality of your sleep. Better sleep quality is tied to reduced pain and improved mood in people with fibromyalgia.
- Wind down before bed. Avoid working right up to bedtime. Do relaxing activities, such as listening to soft music or taking a warm bath, that get you ready to sleep. (A warm bath also may soothe aching muscles.)