Solutions for Sleep

Sleep problems are one of the most common complaints among people with fibromyalgia and Chronic Fatigue Syndrome. With both conditions, poor sleep is a major source of intensified symptoms.

Regardless of the number of hours slept, sleep is usually not restorative, meaning that people wake up tired rather than refreshed. This is likely due to an insufficient amount of the deepest and most restorative type of sleep, called delta sleep. (When healthy volunteers in a research experiment were deprived of delta sleep, they developed symptoms of fibromyalgia in a few days: fatigue, cognitive difficulties, irritability and muscle aches.)

Other sleep problems include

• Difficulty getting to sleep
• Frequent awakenings or waking early
• Phase shifting (hard to fall asleep until early morning hours)
• Oversleeping (8 to 10 hours is ideal) 
• Vivid dreams
• Feeling "tired but wired" (feel exhausted but mind is racing) 
• Restless legs 
• Periodic leg movements

In addition, many people with CFS and FM experience intensified fatigue, achiness and mental fogginess that lasts one to two hours after rising. In addition to sleep problems due to CFS and FM, a majority of people with the two conditions experience sleep disorders such as sleep apnea and restless legs syndrome.

Addressing sleep problems is a good initial focus for symptom management because treating sleep can both improve quality of life and reduce other symptoms.

Have a Comfortable Environment. Provide yourself with an environment conducive to good sleep by using a good mattress, and by exercising control over light, noise and temperature. Many feel most comfortable sleeping in a recliner, which can reduce back pain.

Establish a Routine. Go through the same routine each night and have a consistent bedtime. Prepare for sleep by gradually reducing your activity level in the several hours before bedtime and by having a regular routine you go through consistently at the same time each night. Your routine might include things like getting off the computer and turning off the TV at a certain hour, taking a bath, brushing your teeth and reading. These habits can help you wind down and get ready psychologically for sleep.

Use Relaxation and Distraction. If you find it difficult to fall asleep, consider listening to quiet music or distracting yourself in some other way. If you are still unable to sleep, get up and engage yourself with quiet activities such as reading or listening to soft music or relaxation tapes until you are sleepy. Watching TV, using the computer and playing electronic games all tend to make people more alert, rather than sleepy, so should be avoided if falling back asleep is your goal.

Control Stress and Worry. Stress often leads to muscle tension, which makes falling asleep more difficult. Practising relaxation methods can help you ease tense muscles. Try relaxation procedures (you'll find examples in articles on in the Stress Management section of the Library on our website) or soak in a hot tub or bath before going to bed.

If you have difficulty falling asleep because you are preoccupied with problems, consider setting aside a "worry time" each night before going to bed. Write down all your worries and what you'll do about them. If worries come up as you are trying to go to sleep, tell yourself "I've dealt with that. I don't have to worry because I know what I'm going to do." Alternatively, you can make an appointment with yourself to deal with the issues the next day, then tell yourself "I've set aside time to deal with that tomorrow."

Avoid Caffeine, Alcohol & Tobacco. Consuming too much caffeine, drinking alcohol and smoking can make getting good rest more difficult. Avoid products with caffeine, such as coffee, tea, soft drinks and chocolate, for several hours before going to bed. Avoid alcohol before bedtime; it can create restless and uneven sleep. The nicotine in tobacco is a stimulant, thus smoking is a barrier to falling asleep.