Hi Folks,
I hope that your day is going well. I just listened to an interview by fibromyalgia specialist Dr. Richard DiCenso about the problems of insomnia with fibrmyalgia patients. He said that as we try to relax, the Beta phase actually INCREASES our pain sensitivity! He said while we’re being active, watching TV or what ever activity you do while your awake, you’re distracting your mind from your pain. When you try to relax without taking the proper steps to quickly get to an Alpha state, your mind has nothing to concentrate on but the pain it’s feeling. Obviously the pain makes it harder to go to sleep and with most FMS sufferers, the lack of sleep makes our pain and other symptoms worse immediately as well as the next day.
Here’s some tips that Dr. DiCenso recommends to promote a healthier sleep pattern. Before bed, take a hot epsom salt bath. 1/4 a cup in as hot of water as you can stand will help your muscles release lactic acid and increase the oxygen levels. Do not drink ANY alcohol at least 3 hours before bed. While alcohol is initially a sedative, as it’s sedative affects wear off it becomes a stimulant which interrupts sleep. Turn off the TV and computer or other forms of mental stimulation at least 30 minutes before you want to go to sleep. Put lavender oil on your pillow or diffuse it in your bedroom, it calms the nervous system. About 15 minutes before bed, start deep abdominal breathing combined with positive affirmations or meditation. He also recommends using a meditation and sleep rhythm CD, he has some available but there are plenty on the market. I’ve been using a sleep CD for years but currently am still having to use sleep medication also. My goal is to gradually ween myself off the sleep medication and hopefully some of Dr. DiCenso’s suggestions will help me do this.
I hope you have found this information helpful. Please share my blog with anyone that you feel it may benefit. If you have any questions, feel free to call me at (540) 366-6134.
Here’s To Feeling Better!
Karla Setchel
(540) 366-6134
www.KarlaSetchel.com
Google Buzz
6 Comments and Pings on Tips on Better Sleep Despite Fibromyalgia
Aloha Karla, I really did have a pleasure reading your post. As for, insomnia your post has some great tips here, Epsom salt and lavender oil, very nice. I can’t fathom the pain, but I do sympathize with you, my mother passed on with cancer and she suffered so much, but never shared it with her kids. Even till the end, but I could see it in her eyes. I never shared this with anyone,but coming here, I find it comfortable to do so. Glad I came by and thanks for sharing! Lanikee.com
PS..God Bless you and my prayers with you. Happy Holidays!
Lani Kee´s last blog ..3 Free Online Tools By Camtasia- Google And Microsoft
Aloha Lani!
Thank you for your comment. It’s a very small world, my Mom passed away from a 7 year battle with cancer also. It was a very hard thing to watch and experience and my heart goes out to you. I’m glad you feel comfortable sharing your memories with me, I think it’s a very healing environment. Thank you for your prayers and Happy Holidays to you too!
Many Blessings,
Karla
My comments may not apply to the special condition of Fibromyalgia, but I’ll share them anyways. I typically don’t drop into bed until I am TIRED. Consequently, I rarely have trouble falling asleep. The downside, is that sometimes I stay up late working or reading, distracting myself while I grow tired. This in turn sometimes makes getting up the next day refreshed a problem. Even after working on the computer for a long period, I will turn to my brain-dead activity of playing my fav card game on the computer (Hearts). Doing this online with other players is not relaxing at all as people can make nasty and disturbing comments, so I just play against the computer. Dumb yes. But it sure makes dropping off to sleep a breeze. (Sometimes I don’t even finish a game.)
Richard´s last blog ..I Need GOOD Chocolate Once in a While
Hey Richard,
Thanks for your input. Yes, fibromyalgia is very different when it comes to sleep. It doesn’t matter how “tired” someone with FMS is, the pain usually keeps us from finding a comfortable position to allow us to relax and fall asleep. In my case, without medication, the pain gets worse the longer I lay in bed trying to “find a comfortable position” and the less sleep I get which causes more pain and a vicious cycle. I see nothing “dumb” about playing Hearts against the computer instead of having to deal with unwanted “chat” LOL. I have been known to play quite a bit of Solitaire, especially when I’m stressed, so I say “Play on!”
Many Blessings,
Karla
Thanks Karla for sharing these tips for sleeping… for not only fibromyalgia suffers. Its interesting I don’t usually have trouble sleeping, however I know a lot of people who struggle with getting to sleep and staying asleep.
Recently I was speaking to a Health Professional,she said that often a calcium and magnesium deficiency can play a vital role in sleep patterns!
As my friend who struggled with sleeping for months and when she started taking a wellness product from our company started to sleep through. The health professional said her body was getting the right level of calcium and magnesium required..
My husband uses CD’s with relaxing music to assist him to switch off..
Thanks again Karla really enjoy your posts
Kaye
[...] This post was mentioned on Twitter by Travel Affiliates. Travel Affiliates said: RT @KarlaSetchel Tips on Better Sleep Despite Fibromyalgia http://bit.ly/fqn5xj [...]
This entry was posted on Monday, December 20th, 2010 at 1:16 PM and is filed under Managing Fibromyalgia, Chronic Fatigue & TMJ, Pain Relief, Reducing Impact of Fibromyalgia and Chronic Fatigue, sleep, Survival & Recovery. You can follow any responses to this entry through the RSS 2.0 feed. You can leave a response, or trackback from your own site.