Post by Lady~RavenHeart on Aug 28, 2005 13:46:06 GMT 2
This is perhaps the most important component of treating your fibromyalgia. Deep level sleep (Stage 4) is crucial for many of the body’s regulatory functions such as tissue repair, antibody production, hormone regulation, neurotransmitter production and immune system support. Alpha-EEG anomalies that are present in fibromyalgia patients are a major contributing factor to the symptoms that you may be experiencing. In addition, sleep deprivation can impair memory, reaction time and alertness.
The following tips will help you achieve more restful sleep. Try to follow as much of them as possible to obtain the best level of sleep you can:
· Try to go to bed earlier and at the same time everyday. Even on weekends, try to go to bed and wake at the same time. This will help your body get used to a set schedule and provide for a more restful sleep.
· Try to avoid any caffeine-containing beverages such as coffee or soda before going to bed. It is a stimulant that will keep you awake at night. Also, alcohol drinking should be kept to a minimum in fibromyalgia sufferers.
· Don’t eat a lot before bedtime. Generally, try not to eat within two hours of going to bed. Particularly avoid spicy or fatty foods and try to keep your “midnight snacks” to a minimum.
· Ensure that you have a comfortable mattress and pillow. Sometimes, people’s poor sleeping habits stem from poor mattresses. What constitutes a comfortable bed is different for us all. Usually however something that is not too firm and not too soft should be acceptable. Cervical pillows mould to the natural shape of your neck and eliminate any unwanted stresses on the muscles of your neck and upper back. Choosing the appropriate bed and pillow is often done by trial and error. Find the combination that gives you the most restorative sleep and stick with it.
· A regular exercise program will help you have a more deep and refreshing sleep on a consistent basis.
· Try and avoid daytime naps. By doing so you will be more tired at night and be able to sleep deeper, thereby waking up more refreshed. Naps may seem like they provide more sleep time, but they are counterproductive to getting rest. Naps during the day will affect how well you will sleep during the night and it gets the body out of sync with the regular sleep pattern, leading to insomnia at night.
· Keep a proper sleeping environment. This involves a quiet and cool room. A slightly cooler room is ideal for sleeping since this mimics your internal temperature drop during sleep and silence is more conducive to sleep.
· Try not to rely on sleeping pills. If you have to take medications be sure to use the lowest dosage possible, and never mix alcohol and sleeping pills. Be sure to check with your doctor before using any types of sleeping pills or if you start to feel sleepy or dizzy during the day.
· If your spouse snores you may find that your condition is exacerbated. In this case, treating your spouse’s snoring or wearing ear plugs to bed may help.
The following tips will help you achieve more restful sleep. Try to follow as much of them as possible to obtain the best level of sleep you can:
· Try to go to bed earlier and at the same time everyday. Even on weekends, try to go to bed and wake at the same time. This will help your body get used to a set schedule and provide for a more restful sleep.
· Try to avoid any caffeine-containing beverages such as coffee or soda before going to bed. It is a stimulant that will keep you awake at night. Also, alcohol drinking should be kept to a minimum in fibromyalgia sufferers.
· Don’t eat a lot before bedtime. Generally, try not to eat within two hours of going to bed. Particularly avoid spicy or fatty foods and try to keep your “midnight snacks” to a minimum.
· Ensure that you have a comfortable mattress and pillow. Sometimes, people’s poor sleeping habits stem from poor mattresses. What constitutes a comfortable bed is different for us all. Usually however something that is not too firm and not too soft should be acceptable. Cervical pillows mould to the natural shape of your neck and eliminate any unwanted stresses on the muscles of your neck and upper back. Choosing the appropriate bed and pillow is often done by trial and error. Find the combination that gives you the most restorative sleep and stick with it.
· A regular exercise program will help you have a more deep and refreshing sleep on a consistent basis.
· Try and avoid daytime naps. By doing so you will be more tired at night and be able to sleep deeper, thereby waking up more refreshed. Naps may seem like they provide more sleep time, but they are counterproductive to getting rest. Naps during the day will affect how well you will sleep during the night and it gets the body out of sync with the regular sleep pattern, leading to insomnia at night.
· Keep a proper sleeping environment. This involves a quiet and cool room. A slightly cooler room is ideal for sleeping since this mimics your internal temperature drop during sleep and silence is more conducive to sleep.
· Try not to rely on sleeping pills. If you have to take medications be sure to use the lowest dosage possible, and never mix alcohol and sleeping pills. Be sure to check with your doctor before using any types of sleeping pills or if you start to feel sleepy or dizzy during the day.
· If your spouse snores you may find that your condition is exacerbated. In this case, treating your spouse’s snoring or wearing ear plugs to bed may help.