Fibromyalgia Sleep Advice

People suffering from chronic pain often report problems with both sleep initiation and staying asleep due to various reasons including both pain and “mind chatter”.

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A disrupted nights sleep can cause further increases in pain, reduction in activity and can have a substantial impact upon mental health and work.

We can help with strategies such as setting a routine, sleep tracking, mindfulness/ relaxation, a daytime nap reduction plan & medication can all help towards improving quality of sleep.

Nap reduction plan: Do you find yourself napping during the daytime?

Napping during the day is very common for people with a Fibromyalgia diagnosis. Napping usually happens as a result of fatigue, secondary to poor sleep quality during the evening.

Whilst we do not recommend eradicated day time naps, we strongly recommend setting an alarm so that naps do not exceed 30 minutes.

A nap with a maximum length of 30 minutes ensures that you do not achieve REM sleep. REM sleep is a deep phase of sleep and the length of this cycle reduces as the night goes on. Using up REM sleep during the day means your REM cycles will be shorter at night. Meaning that your night time sleep is likely to be non restorative.

We can work with you on a nap reduction plan which can be done in a way which is tailored to your individual needs.

Sleep tracking: Why is it important to track your sleep?

Sleep tracking is a visual tool which enables you to see how much sleep you are getting. Paying attention to your sleep is the first step towards trying to improve your sleep.

Research suggests that 50% of people who use technology to track their sleep patterns say they sleep better.

Improved sleep quality can improve your immune system, your mood and reduce “brain fog”.

Apps that we recommend for sleep tracking are pillow_app & Sleep time: Sleep cycle smart alarm clock tracker.

Contact us at info@fibrofirstphysio.co.uk to discuss your sleeping pattern in greater detail.