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The Importance of
Sleep Hygiene for Fibromyalgia
In the previous
article, the causes and negative consequences of sleep
disturbances in Fibromyalgia Syndrome were discussed.
Now, the critical role played by sleep hygiene in
Fibromyalgia will be explored.
Sleep hygiene involves the environmental and behavioral
aspects which impact the quality of sleep.
Recall that those
with Fibro experience the disruption of the deeper delta wave
level of sleep due to the disruption by the lighter alpha wave
sleep level. Accordingly,
sleep is nonrestorative and the results are negative physical
and mental health consequences.
The goal of sleep
hygiene is to obtain a consistent sleep schedule of
approximately seven to eight hours every night.
This allows for the healthy secretion of hormones,
including melatonin, growth hormone and cortisol.
By obtaining this type of schedule, one's biological
clock can be reset and contribute to optimizing overall health.
There are a
number of measures which can be taken to improve one's sleep
even in the face of Fibromyalgia.
 Establish
a time to go to sleep and awaken every day and stick with it.
Use
your bed only for sleep, intimacy or rest.
Avoid watching television or reading in bed.
You want to make your bed a stimulus for sleep.
Face
your clock away from you to avoid checking it every few minutes
and generating anxiety which further interferes with sleep.
Make
sure you have a quality mattress with good support.
You need to change your mattress every 8 to 10 years.
Make
sure your pillows provide support and are comfortable.
There are many varieties which offer different forms of
support on the market.
While
exercise is important in living with Fibromyalgia, do not
exercise later than an hour before bed.
Avoid
eating an overly large dinner or an insufficient amount before
bed. Stay away from
foods or liquids which may cause you heartburn.
Do
not consume caffeinated substances, such as soft drinks, coffee,
some teas and chocolate, and do not smoke cigarettes as these
are all stimulants.
Some
may benefit from total quiet and earplugs, while others may like
soothing sounds, such as fans or using machines which emulate
rain, streams, or white noise.
Avoid
alcohol as while it is a depressant and may seem to put you to
sleep more rapidly it also causes frequent awakening and
prevents restorative sleep.
Consult
with your physician regarding medications or consider naturals
supplements, such as melatonin or valerian root (confer with
your doctor).
Milk,
turkey and some other foods contain tryptophan, an amino acid,
which can assist with sleep.
Try
relaxing activities prior to sleep, such as taking a warm bath,
listening to peaceful music, easy reading, stretching, deep
breathing, meditating or progressive relaxation (alternatively
tightening and then releasing your muscles starting with your
feet and working towards your head).
So
as not to disturb your consistent sleep-wake cycle and your
biological clock, try to avoid prolonged naps during the day.
If
you are concerned about remembering things you must do the next
day or during the week, write them down and put them out of your
mind.
If
you cannot fall asleep after 20 to 30 minutes, get out of bed to
read a bit, watch some non-exciting TV, or do a brief, light
task and then get back to bed.
Do not turn on bright lights while you are doing these
things or during the night.
Practice
these suggestions to improve the onset and duration of your
sleep. It will go
far in reducing physical pain and psychological disturbances
which further disrupt your sleep.
Put an end to the vicious cycle!
To learn more about Dr. Ravicz's work purchase a copy Thriving With Your Autoimmune
Disorder below.
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