Sleep Quality and Fibromyalgia: Understanding the Link

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Fibromyalgia is a complex and debilitating condition characterized by chronic pain, fatigue, aches and cognitive difficulties. One of the primary symptoms often experienced by individuals with fibromyalgia is sleep disturbances.

Sleep disturbances are widespread among fibromyalgia patients. Web MD explains that these disturbances can manifest as difficulty falling asleep, frequent awakenings, and a lack of restorative deep sleep, which can increase the pain and fatigue associated with fibromyalgia. The Cleveland Clinic highlights that the relationship between sleep and fibromyalgia is bidirectional, as poor sleep quality can also contribute to the worsening of fibromyalgia symptoms.

1. Sleep Abnormalities:

Research, as cited by Web MD, has shown that fibromyalgia patients often have altered sleep architecture, characterized by a reduction in slow-wave sleep and increased wakefulness during the night. These abnormalities disrupt the body’s ability to recover and repair itself during sleep, leading to increased pain and fatigue.

2. Pain Sensitization:

The Cleveland Clinic emphasizes that inadequate sleep may contribute to central sensitization, a phenomenon in which the nervous system becomes more sensitive to pain. Sleep disturbances can lower the pain threshold in fibromyalgia patients, making pain management even more challenging. It’s known that at night when your body is at rest you can feel the pain more than it was during the day.

Strategies to Improve Sleep Quality:

Improving sleep hygiene is important for managing fibromyalgia symptoms. These strategies can help alleviate sleep disturbances and enhance the overall well-being of fibromyalgia patients.

1. Establish a Consistent Sleep Schedule:

Maintaining a regular sleep schedule, as recommended by many physicians, helps regulate the body’s internal clock. Going to bed and waking up at the same time every day can improve the quality of sleep and reduce nighttime awakenings.

2. Make it a Comfortable Sleep Environment:

Both strategies highlight the importance of improving the sleep environment. This includes keeping the bedroom dark, quiet, and at a comfortable temperature. Investing in a comfortable mattress and pillows can also make a significant difference.

3. Manage Stress and Anxiety:

Stress and anxiety can make the fibromyalgia symptoms worst and disrupt sleep. Drs. have suggested practicing relaxation techniques such as deep breathing, meditation, or yoga to reduce stress levels before bedtime.

4. Limit Caffeine and Alcohol:

Cleveland Clinic advises individuals with fibromyalgia to limit caffeine and alcohol intake, especially in the evening, as these substances can interfere with sleep.

5. Regular Physical Activity:

Participating in regular, gentle physical activity, such as walking or swimming, can improve sleep quality and reduce pain. However, it’s important to avoid vigorous exercise close to bedtime.

The connection between sleep disturbances and fibromyalgia is indisputable, with each increasing the other’s symptoms. Focusing and improving sleep hygiene is an essential part of managing fibromyalgia effectively. By following the strategies mentioned, individuals with fibromyalgia can enhance their sleep quality, alleviate pain, and improve their overall quality of life. They would also need to speak to their physician to find out what works best for you.

I personally have been struggling to manage sleep and fibromyalgia. I find it difficult to sleep at night which makes me fatigued throughout the day. I was sleeping between 3-5 hours of sleep a night. Yes, I know that’s not good but what could I do. It came to the point where I had to speak to my physician.  My physician prescribed medication that was supposed to help me sleep. The overall sentiment is, it did not work for me. I started to have restless leg syndrome whenever I had taken them. I was already suffering with restless leg syndrome and on top of that the medication was making it worst.  At the end of the day we figured out that the sleep agent in that medication including over the counter sleep aids were not good candidates for me. I was sensitive to those medications which resulted in having restless leg syndrome. I haven’t found anything that helps so I still stay awake to this day.