Fibromyalgia can be very debilitating. It can easily take control of your life if you let it. Thankfully, with some effort, you can address your fibromyalgia triggers and prevent flare-ups from causing excessive disruptions in your life. One of these so-called triggers is lack of sleep. As it turns out, fibromyalgia and sleepless nights tend to go hand in hand. It’s unclear which causes which, but studies note that they can aggravate each other.
Do you struggle with the same issue? Hopefully, our sleeping tips below can give you ideas you may not have considered before in the fight against fibromyalgia.
Common Fibromyalgia Triggers
Fibromyalgia is a chronic pain disorder. It causes widespread musculoskeletal pain triggered by:
- Lack of sleep
- Weather changes
- Improper diet
Tips for Sleeping Better
It can be challenging to live with fibromyalgia because it’s not just about pain or stress; it also gets influenced by environment and lifestyle. The most important thing you can do for yourself is to ensure you’re getting enough sleep at night, so let’s talk about some strategies for doing this.
Reduce stress levels
It’s essential to reduce stress levels. Stress is one of the most common fibromyalgia triggers known to men. Additionally, it can worsen your symptoms and prevent you from getting a good night’s sleep.
One good way to reduce stress is to practice meditation or yoga regularly. You might want to integrate them into your daily routine at night, so they’re also part of your sleep ritual! This will help calm your mind and body before hitting the sack. Doing so will go a long way in improving your sleep quality and preventing sudden flare-ups.
Say yes to naps
Do you know what can help if you can’t get a good night’s sleep? A nap.
Whether you have fibromyalgia or not, naps are a great way to get through the day, and they can help you fall asleep at night.
The ideal time to nap is in the late afternoon between 2 pm and 4 pm. But if that doesn’t work for your schedule, try taking an after-dinner nap or even one before bedtime.
If you are having a hard time getting a shut-eye, you can try doing something relaxing like reading a book or listening to music
Know your fibromyalgia triggers and try to avoid or manage them
Take note of what triggers your symptoms and figure out how to avoid them. If you can’t, try to manage your fibromyalgia triggers by using coping mechanisms like taking a hot bath before bed.
Keep a diary. Write down what makes you feel better and what makes you feel worse. This will help you figure out if certain foods or activities make a difference in how well you sleep at night, which can help guide future decisions when it comes time to make changes in your diet or lifestyle habits.
Be mindful of your diet (particularly in the evening)
As a person with fibromyalgia, you may have trouble falling asleep. Many people experience this issue, and there are many solutions to it. One essential solution is to be mindful of your diet, particularly in the evening. Certain foods can help you sleep better, and others can make sleeping harder.
Exercise in the morning or afternoon
Exercise can help you sleep better. Not only does it help you calm down, but it also helps with pain and coping with stress. If you exercise (best in the morning or afternoon), your body will be more relaxed and ready for bedtime.
Write out your thoughts during bedtime
Writing your thoughts down is a good way of easing into sleep. It allows you to clear your mind, focus on the present and get in touch with your future self. By writing all of the important things down, as well as those that are stressing you out at bedtime, you can see what needs your attention first thing in the morning. The organization will help you feel better before going to sleep and more ready to take on the day tomorrow.
Seek upper cervical chiropractic care
If you have fibromyalgia, you know that it can be challenging to deal with. Chronic pain to fatigue affects every aspect of your life but your sleep patterns. There are many fibromyalgia triggers and several different reasons it provokes a flare-up. So, you must do what is right for you when dealing with this disease. Try the tips we listed above and see which works best for your situation.
Additionally, we recommend complementing your efforts with upper cervical chiropractic care.
Upper cervical care is a promising remedy for fibromyalgia pain. It works by addressing one of the leading contributors to chemical imbalances in the brain – cervical subluxation.
The technique can also help with other conditions contributing to fibromyalgia symptoms. It can also release pressure on your brainstem, nerve roots, and the rest of your nervous system – helping your body heal and cope with your debilitating symptoms.
Find the Nearest Practice with the Help of Upper Cervical Awareness
When having a condition that makes one extremely sensitive to pain, it’s essential to understand your situation and know what fibromyalgia triggers you have. Doing so will help you avoid nasty flare-ups and devise a comprehensive patient care plan. We hope our sleeping tips for fibromyalgia patients can help you navigate the challenges of living with chronic pain. Feel free to apply or adjust them according to your needs.
We also encourage you to learn more about other benefits of chiropractic care by connecting with an upper cervical chiropractor. You may find a clinic or chiropractor near your area using the UCA doctors’ directory. We have a comprehensive list of all accredited chiropractors in the United States.