13 Tips for Getting a Better Night’s Sleep with Fibromyalgia

  • Take an afternoon siesta. For those who are able to nap, “I do recommend a brief nap in the afternoon around 1 p.m. or so, something along the lines of a 15-minute or half hour nap – no more than that,” Doghramji said. “If you nap more than that, it can actually disrupt your next night’s ability to sleep well.”
  • Wind down and relax for a couple of hours before going to bed. Read a non-stimulating book. Meditate. Listen to calming music. Take a warm shower or bath to relax your muscles.
  • Put down the mobile devices, turn off the TV and dim the lights. “Try to eliminate as much light as possible for a couple of hours before sleep,” Doghramji said. “Light has a way of disturbing circadian rhythms by diminishing melatonin levels, so making the environment as dim as possible for a couple of hours before bedtime may be helpful.”
  • Block the blue light. If you absolutely have to use your mobile devices or watch TV before bedtime, consider purchasing a pair of blue-light-blocking glasses. (You can buy inexpensive ones on Amazon.) For Android smartphone users, there are blue-light-blocking apps that you can download. Newer iPhones and iPads come with a built-in “night shift” option. If you have older devices, Amazon sells blue-light-blocking screen protectors. For laptops and desktops, you can download f.lux.
  • Avoid overeating or drinking excessive fluids. Eating too much close to bedtime can cause acid reflux and tummy troubles. Drinking too many fluids will have you visiting the bathroom all night long.
  • Avoid alcohol close to bedtime because it can disrupt sleep.
  • Invest in a quality bed. “Ensure that your bed surface/mattress is good and does not cause exacerbation of your fibromyalgia,” Kushida said.

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