How to Sleep With Fibromyalgia

Fibromyalgia is a chronic condition characterized by widespread pain, multiple tender points on the body, stiffness in the muscles and joints, sleep disturbances and debilitating daytime fatigue. For fibromyalgia sufferers, pain and sleep disturbances create a vicious cycle. Pain causes sleep deprivation, and lack of sleep increases pain. Deep sleep actually acts as a pain reliever. A strategy for uninterrupted sleep is an essential element of treatment for those with fibromyalgia.

Instructions

• 1

  Find a knowledgeable, empathetic doctor. You need a strong ally to develop the multifaceted treatment approach necessary for ongoing fatigue from fibromyalgia. Your family doctor may work with you, or refer you to a rheumatologist or neurologist.

• 2

  Work with your doctor to diagnose sleep disturbing conditions related to fibromyalgia. According to Fibromyalgia-symptoms.org, up to 80 percent of people with fibromyalgia may also have sleep apnea, a disorder that causes stoppages in breathing while asleep. Twenty to 40 percent of people with fibromyalgia may have restless leg syndrome (RLS), which causes irritating sensations in the legs at night. Some RLS sufferers may also have periodic limb movement disorder (PLMD), causing involuntary and sometimes violent movement of the limbs while asleep. Seventy-five percent of fibromyalgia sufferers also have Temporomandibular Joint Disorder (TMJD), which causes muscle pain in the face, neck and shoulders, and leads to teeth grinding. All of these disorders are treatable, and addressing these with your doctor will lead to better sleep overall.

• 3

  Develop a healthy sleep schedule. Get up and go to bed at the same time every day, and make sure you avoid caffeine and alcohol before going to bed. This will help you develop an internal sleep rhythm, and will also help you determine how much sleep you actually get, which is useful when working with you doctor to address sleeping concerns. Keeping a diary of when and how you sleep will also aid you doctor in determining your sleep strategy.

• 4

  Introduce light exercise, massage and other relaxation techniques into your day. Activities that reduce pain and help your body relax throughout the day will contribute to better sleep. However, avoid exercising up to three hours before going to sleep.

• 5

  Talk to your doctor about what medications can aid sleep. Certain trycyclic antidepressants (TCAs) such as Elavil (amitriptyline) and Pamelor (nortriptyline), when prescribed in low doses, have been found to bring about pain relief and better sleep in fibromyalgia patients.

• 6

  Don't despair. If your current treatment is unsuccessful, or your doctor is not acting as your advocate, you do have options. Find another doctor, ask to be referred to a pain or sleep specialist, or look online for a Fibromyalgia and Fatigue Center near you at http://www.fibroandfatigue.com/.