Fibromyalgia and HOW TO IMPROVE SLEEP!

1) Sleep ONLY as much as you need to feel refreshed the next day. Limiting the time seems to improve sleep quality while excessive sleep leads to fragmented and shallow / poor quality sleep.

2) Keep a sleep diary and write down how you slept each night as well as any triggers that interfered with your sleep. Review the notes from time-to-time to remind you of strategies that worked in the past.

3) Keep a strict sleep schedule when possible. Get to bed, and more importantly, wake up at a regular time each morning. A regular arousal time strengthens our circadian cycle and leads to a more consistent time of sleep onset at night.

4) Use relaxation therapies such as gentle massage, deep breathing, meditation, yoga, and more, all of which can boost sleep quality.

5) Cut down on noise, particularly sudden loud noise (trains, planes, automobiles, etc.) by soundproofing the room or using a noise machine. Your sleep can be disturbed without you waking up or having memory of it in the morning.

6) Avoid long daytime naps as these interfere with nighttime sleep.

7) Keep the room temperature cool.

8) Hunger can be also disturb sleep, so a light snack of carbohydrates at night can help in this regard.

9) Avoid caffeine or alcohol in the evenings as both disturb sleep.

10) Consider herbs/vitamins/supplements such as 5-HTP, Melatonin, St. John’s Wart, SAM-e, L-Carnitine, Probiotics, and more.

Remember, the goal is to get at least four hours of continuous sleep in order to reach the deep sleep stage. If this is not accomplished over time, the intensity of the FM symptoms can increase.

The management of FM is best when approached from multiple directions: nutrition, exercise (especially aerobic), many of the 10 “tips” described above, and care rendered by a “team” of healthcare providers from disciplines such as chiropractic, massage therapy, and primary care. Because FM is complex with no single cause, a multi-directed treatment approach seems to work best. Remember, doctors of chiropractic focus on structure, exercise, nutrition, and whole-body health. They also work with other health professionals on a regular basis when managing the needs of their patients.

If you, a friend or family member requires care for Fibromyalgia, we sincerely appreciate the trust and confidence shown by choosing our services!