Decreasing Fatigue In Fibromyalgia
Pain of course is the key complaint of Fibromyalgia sufferers; however a very close second complaint would be that of fatigue. In fact research states that approximately 75% of Fibromyalgia sufferers complain of sleep disturbances as well as daytime fatigue. The fatigue that is associated with Fibromyalgia is caused by a viscous cycle in which the pain keeps them awake at night, but then being fatigued during the day only exacerbates the pain and frustration that they are already experiencing.
Sleep Strategies for Fibromyalgia Sufferers
While individuals who suffer from Fibromyalgia may fall asleep, it is not necessarily restful sleep. Being able to get suitable rest can greatly reduce the symptoms related to Fibromyalgia. Also being able to get adequate rest can help to break the pain/sleep cycle so that overall the symptoms of Fibromyalgia will be lessened over time. The following are a few simple sleep strategies that can help Fibromyalgia sufferers to get back on track in regards to their rest:
- Stress Reduction – It is a fairly well-known fact that stress can cause an increase in Fibromyalgia symptoms. Therefore it is extremely important that Fibromyalgia sufferers be able to find ways to properly manage their stress levels (when stress cannot be avoided) in order to help keep their Fibromyalgia symptoms decreased. Reduces stress can also aid in improving sleep.
- Follow a Schedule. Having a specific time of waking and going to sleep every day can help the body fall into a pattern or sleep cycle more easily. It is important for Fibromyalgia sufferers to stick to that schedule, even on the weekends, so that adequate rest can be attained.
- Develop a Routine.
- Temperature. Studies show that when temperatures are too warm individuals tend to wake up more often and sleep less deeply. So if the temperature is set at a cooler level better rest can be had.
- Avoid Caffeine.
- Avoid Alcohol before bedtime. Alcohol can have an inclination to help with relaxation and/or sleep at first, but once the levels within the blood stream drop it can have the opposite effect.
- Try Massage. Stress is one of the highest causative factors to individuals with Fibromyalgia. But stress managing and more specifically the use of massage can greatly decrease some of the symptoms produced by Fibromyalgia. If a weekly or at least regularly scheduled massage can be worked into the routine then that will help with relaxation and in turn aid in reducing sleep problems.
- Try to avoid Napping. Sometimes naps are just not inevitable, especially for those dealing with the pain of Fibromyalgia. However, if napping becomes a regular incidence, or a nap is too long, it can begin to inhibit nighttime sleeping.
- Try Afternoon Exercise. Exercise (light and appropriate) is significant for Fibromyalgia sufferers. Studies have shown that afternoon exercise may help with obtaining a deeper sleep at night; however exercise right before bedtime should be avoided.
- Find a Refuge. It is important for Fibromyalgia sufferers to have a place that can be their refuge, a place that can provide a soothing atmosphere in order for suitable rest and relaxation to occur.
Decreasing the Fibro Fog
Fibromyalgia Fog is a term that describes the inability to concentrate, think, or be able to remember things that many Fibromyalgia sufferers experience. It is thought that the lack of sleep and adequate rest that Fibromyalgia sufferers get contributes to this “Fibro Fog’. Research has proven that memories are processed during specific phases of sleep; however because of the pain that Fibromyalgia sufferers experience, they do not normally reach these deep phases of sleep, therefore the pain that is associated with Fibromyalgia does in fact affect memory and concentration resulting in a Fibro Fog. If the above suggestions can be put into place then the thought is that the Fibro Fog can be reduced in Fibromyalgia patients.
It is important for Fibromyalgia sufferers who need to regain control of their sleep habits to be able to take full control of all aspects of their lives when it comes to Fibromyalgia management. Making sure the energy savings, adaptation, scheduling, and advanced planning are taking place is important for learning to live a new lifestyle when it comes to Fibromyalgia. Being willing to make just a few changes can change the overall quality of life when it comes to the symptoms that are experienced by a Fibromyalgia sufferer, and of course gaining control over life in general can reduce stress and aid in improving sleep, thus decreasing the fatigue levels in Fibromyalgia individuals.