The first step in finding a solution to sleep problems with fibromyalgia is understanding what is causing the problem.  Please read: The Fibromyalgia Sleep Dilemma – Part I: Identifying the Problem

Since more than 75% of people with fibromyalgia have some type of sleep dysfunction and since good quality sleep is essential for the body to repair, restore and refresh itself, finding a way to improve our sleep is key to reducing FM symptoms. 

To Sleep, Perchance to Dream...

A dream (albeit a daydream) of most FM patients is to experience a good night's sleep.  But just how to do that can be quite a challenge.  Following are some tips on good sleep hygiene practices that are recommended by sleep experts.

Daytime and Evening Behaviors That Can Influence Sleep

• Expose yourself to lots of sunlight early in the morning.  The light will help set and maintain your body's circadian rhythms.

• Try to get some exercise each day, but not too close to bedtime.

• If possible, avoid napping during the day.  If you find you really need to take a nap, limit it to no more than 30 minutes.  Do not nap at all in the evening.

• If falling asleep is a problem for you, avoid stimulants such as caffeinated beverages (coffee, tea, colas, etc.), chocolate and cigarettes – particularly in the evening. 

• Don't eat a big meal right before going to bed.  If you're hungry, eat a small snack and/or a glass of milk, but stay away from foods that may cause gas or heartburn. 

• Keep liquids to a minimum as bedtime approaches to prevent waking up because you have to go to the bathroom.

• Avoid stimulating activities, such as video games. for an hour or two before bedtime. 

• Avoid alcohol in the evening.  While alcohol may help you fall asleep initially, when your body begins to metabolize it, it will wake you up. 

• It's possible that some prescription medications, over-the-counter meds or supplements you are taking could be having a stimulating effect on you.  Ask your pharmacist whether anything you're taking could be contributing to your sleep problems.  If so, talk with your doctor about possible alternatives. 

• Take a warm bath approximately three hours before you plan to go to bed rather than right before bedtime.  A decrease in body temperature signals your body that it's time for sleep.  The slow cooling of the body after a warm bath can serve as an excellent signal.

• Maintain a regular sleep schedule.  Go to bed and get up at the same times each day in order to establish a pattern and reset your biological clock. 

Setting the Scene for Sleep

• Ideally your bed should be reserved for sleeping and intimacy only.  Nap on the sofa and sit in a chair to read.  Only go to bed when you're ready to go to sleep for the night. 

• Invest in a comfortable mattress.  When it comes to mattresses, everyone has different preferences.  A few mattresses that other FM patients have recommended include memory foam, pillow top, air and water beds.  If you can't afford a new mattress, try a mattress pad such as a foam pad or a feather bed.   Another good option is he Cuddle Ewe™ Underquilt, which was originally developed especially for fibromyalgia patients.  http://www.cuddleewe.com/