Get back to the basics before falling asleep!

In this column, we shall progress through self-care, life changes, dietary needs and relief of Fibromyalgia. In upcoming articles the exact need for sleep in relation to Fibromyalgia will be explained in detail, but in simple more easily understood terms, rather than medical jargon.

For now, let’s improve your sleep patterns and explain why it helps later. Many times we have experienced trauma, worries or work hours that change our natural sleep patterns. Most us prefer to sleep between 11:00 at night to about 6:00-8:00 in the morning. That is a relatively normal 6-8 hours of sleep. Many times in our society, the urge to see more, do more, and work more, consumes our sleep hours and we become sleep deprived.

Sleep deprivation is a major concern for all of us. It can cause confusion, pain, irritability, drowsiness, memory loss, unbalanced appetite, and more. With Fibromyalgia it is the return to a more normal sleep routine that is important.

Take sleep medications prior to going into the room, and stop drinking caffeine prior to 6:00 pm so it does not inhibit your sleep! Do not use alcohol as a sleep aide, it can lead to more problems than sleep disturbance!

Modern sleeping pills are not necessarily designed to knock you out, but to relieve and relax, and prepare you for sleep! About a half an hour after taking your pills, go to bed! Being relaxed does not open the door for later than usual hours. The reason some medications are not working is because people simply are not going to bed after taking them! Set your bedtime for a consistent time every night. You pick the time; however, make sure it is adhered to as strictly as possible.

Your sleep environment should be organized to be beneficial to you! When arranging your bedroom, take some things into consideration. Light levels should be such that you are comfortable. Heating and cooling the room is very personal, keep it comfortable! If another person must be considered, make sure that you have blankets and sleepwear that are light, non-restrictive, and that can be removed or added to, as to keep you warm or cool.

Helpful items can include, soothing music or nature sounds, sleep masks, (ear plugs for those of us with snoring partners) aromatherapy, and shape hugging pillows for your neck legs and support of arms if you have shoulder problems. Make sure all bed linens and clothing do not contain allergy-inducing fibers. Reduction of oxygen levels due to mild allergic reactions during sleep can cause pain problems in the long run. A few minutes of prevention can save you a lot of pain!

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