Most people with fibromyalgia (FM) have an associated sleep disorder that prevents them from achieving deep, restful, restorative sleep. Medical researchers have documented specific and distinctive abnormalities in the Stage 4 deep sleep of people with fibromyalgia. During sleep, individuals with FM are constantly interrupted by bursts of awake-like brain activity, limiting the amount of time they spend in deep sleep.
Fibromyalgia and Sleep
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Sigma Nursing answeredSee All 3 AnswersGood sleep hygiene for a person living with fibromyalgia means developing habits that help you get the rest you need. Some simple guidelines can make a big difference when it comes to getting good, uninterrupted sleep.
For example, make your bedroom a soothing place, without the distractions of TV or computers. Use comfortable bedding and sleepwear. Also, keep your bedroom dark, cool and quiet.
Go to bed and get up at the same times every day. Avoid napping during the day so that you will be ready for sleep at your regular bedtime.
In the hours before you go to bed, avoid caffeine and alcohol and don't eat for several hours before going to bed. This will allow you to fall asleep more easily.
Finally, try to relax before you go to bed. Listen to calming music or take a soothing bath. You might try meditation for relaxation. By following all of these recommended practices, you can help establish good sleep hygiene that will lead to restful nights. -
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Sigma Nursing answeredSee All 3 AnswersGetting enough or good quality sleep is often a problem for people with fibromyalgia: up to 90% of them suffer from disordered sleep. That's why doctors so strongly suggest that you try to improve and regulate your sleep habits, if you suffer from fibromyalgia. Start by asking, "What do I do right before going to bed?" Watching TV or using your laptop in bed before you sleep is not recommended. Sleep experts suggest relaxing, low-key activities, like reading or taking a warm bath. Ask, "Do I go to bed and wake up at the same time every day?" Getting into a regular waking and sleeping routine can improve your quality of sleep. Consider what you eat and drink in the hours before bed, as certain foods and beverages (such as caffeinated sodas) can disrupt sleep.
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Sigma Nursing answeredSee All 3 AnswersEmotions, stress and depression can affect anyone's sleep. For people with fibromyalgia, however, these kinds of problems can lead to a negative cycle where lack of sleep worsens pain, in turning feeding depression.
Many people with fibromyalgia already experience sleep disruptions as part of the condition. With fibromyalgia, emotions, stress and depression can cause sleep disruptions in the deepest, most restorative stage of sleep, called "delta wave" sleep. Research has shown that when people without fibromyalgia are deprived of this type of sleep, they report fibromyalgia-like symptoms, including muscle tenderness and pain.
If you have fibromyalgia and are concerned that your emotions, stress or depression are affecting your sleep, talk to your doctor or healthcare provider about possible solutions. -
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Sigma Nursing answeredA lack of sleep over time can make fibromyalgia worse because it can add to your fatigue and stress levels. Some researchers even believe that abnormal sleep might be a cause of fibromyalgia.
Sleep normally restores your energy and reduces stress. However, people with fibromyalgia seem to lack the phase of sleep known as non-REM, or non-rapid-eye-movement, sleep. This kind of sleep is important for restoring your energy.
If you are having difficulty with sleeplessness, talk with your doctor or healthcare provider. There are medications available that can help you get the sleep you need to better manage your fibromyalgia. -
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RealAge answeredNaps can't make up for a chronic lack of nighttime sleep -- a common problem for people with fibromyalgia -- but a quick nap or midday rest can go a long way in minimizing fibromyalgia fatigue. Even just a 10-minute power nap may help in dealing with fibromyalgia. Patients should talk with their fibromyalgia doctor about steps they can take to sleep more soundly. -
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Dr. Michael Breus, PhD , Psychology, answeredSee All 2 AnswersWhen looking at sleep studies of those suffering from fibromyalgia, 40% show a very unique brainwave called alpha-delta sleep. While this brainwave can be seen in other populations, it is interesting because it often reflects how the fibromyalgia person reports their sleep, which is typically un-refreshing. Delta or deep sleep, includes stages 3 and 4 sleep where we see a large number of delta brain waves. This is the most physically restorative sleep, where the body re-energizes. Alpha waves are the brainwaves produced when someone is awake lying with their eyes closed. So alpha-delta sleep is your deepest sleep, but with an awake pattern thrown in, so your deep sleep does not feel so deep anymore. And maybe your physical restoration does not occur as well, causing the fatigue and pain feels often seen in fibromyalgia patients.
In my clinical experience, many patients with fibromyalgia have an underlying sleep disorder, and if we treat that disorder (apnea, narcolepsy, etc.), often the fibromyalgia gets better.