Self Help
Many FMS sufferers have the common
symptoms of Fibromyalgia Sleep Disturbances and Fibromyalgia Sleep Disorders. Do not feel isolated, there are millions of sufferers in your situation. Your sleep patterns can improve, here are some self help techniques you can try, or you may want to refer to this research article on
Behavioral Therapy for Insomnia for help.
How to Improve Your FIBROMYALGIA SLEEP DISORDERS?
There are a number of behavior modifications that can help with
fibromyalgia sleep disorders, allowing patients to attain a more normal sleep pattern. It is helpful to go to bed and wake up at the same time each day. This pattern sets the body's sleep clock so the body "expects" to sleep during those hours. The bed should be used only as a place to sleep so the body learns to sleep when it is there. Do not use the bed for other activities like eating, reading, paying bills or watching television. If you are unable to sleep, get up and go into another room to read or do something else relaxing, like listening to music. When you become drowsy, go back to bed and try again. This pattern may need to be repeated several times during the night until it becomes natural.
Regular
exercise can help patients with FIBROMYALGIA SLEEP DISTURBANCES achieve a sound night's sleep. Avoid caffeine, alcohol, and smoking at least 2 hours before bedtime, and practice some light stretching/relaxation exercises before retiring. Short naps for 20 minutes or less during the day may be helpful. Try skipping a nap one day to see whether that improves night-time sleep. "Work out so you may sack out!"
Effective Sleep Tips
You are not alone in suffering with the symptoms of fibromyalgia sleep disturbances - nor are you alone in seeking solutions. It may not be possible to completely alleviate fibromyalgia sleep disorders, but the list below will help you improve the quality of your sleep. Other patients have found relief through a vast range of treatments approaches; one or several of these may work for you.
- Set a regular schedule to go to bed and get up. Set a clock to wake up, to help set or rest the biological clock. Sleep in the same bed and in the same room every night.
- Use the bed only for sleeping.
- Exercise earlier in the day.
- Avoid long daytime naps.
- Allow enough time to sleep.
- Keep the bedroom free of noise and disruptions, like phones or a TV.
- Turn the clock so it is not visible. Watching the clock may interrupt your sleep.
- Do not drink alcohol or smoke for 2 - 3 hours before going to bed.
- Try reading or listening to a relaxation tape at bedtime.
- If awake during the night, avoid bright lights.
- If awake during the night, get up, do not stay in bed, read or listen to some relaxing music.
Three Things to Do If You are Suffering from Fibromyalgia Sleep Disturbances - Disorders
3. Stay out of bed until you feel tired enough to go to sleep. Whenever you have been lying in bed for 20 minutes and cannot fall asleep, go into another room and do something relaxing, such as reading a book. Return to bed only when you are sleepy.
Signs - Symptoms 
