As the go-to Wichita chiropractor, Dr. Barrett or Dr. Odbert has come across quite a number of fibromyalgia (FM) cases over the years. Notably, besides the widespread muscle pain, most of their fibromyalgia patients also report sleeping difficulties as one of their leading problems. Unfortunately, this often leads to more issues, including increased pain sensitivity and mood swings.
If you have been struggling with getting a good night’s sleep because of fibromyalgia, our short guide below may come in handy for you. Let’s take a closer look at fibromyalgia and sleeping problems. We will also tackle the best remedies you can try to enjoy better rest at night.
Fibromyalgia and Sleeping Difficulties
Chronic muscular pain and lethargy that go on for days are just some of the defining symptoms of fibromyalgia. However, as we mentioned earlier, many patients also suffer from sleeping problems because of their condition.
In fact, a 2013 study on sleep disturbances reveals that FM patients experience all kinds of sleeping difficulties, including a sharp decline of sleeping hours, increased awakenings at night, and feeling tired and restless even after waking up.
Further analysis and studies reveal that the difference between the quality of sleep in FM patients and an average person mainly lies in these main factors:
- The extended time needed to fall asleep
- Shorter duration of slow-wave sleep or NREM deep sleep
- Increased sleep hours during the daytime
- Development of psychological problems such as depression and anxiety
- Increased sleeping disturbances because of FM flare-ups
Sadly, as we mentioned earlier, the lack of restorative sleep often means trouble if you have FM. Without enough good quality sleep, you end waking up tired and even more irritated than before. Consequently, you feel trapped in a never-ending cycle of pain and psychological battle.
8 Ways to Manage Fibromyalgia-induced Sleep Issues
If you’re among the many fibromyalgia-affected individuals, it’s good practice to know a few sleep management techniques. These may come in helpful when you have a hard time dozing off at night. Our Wichita chiropractor—Dr. Barrett or Dr. Odbert —often shares these recommendations with our patients:
1. Note your sleeping habits
It definitely pays to keep track of your sleep patterns and challenges. By knowing what you need to work on, you can quickly pinpoint better ways to address the problem. We suggest keeping a sleep diary and filling it with as much information as you can.
2. Minimize time spent on daytime sleeping
Earlier, we pointed out that many folks find it extremely difficult to fall asleep because they took a long nap during the day. Try to limit your nap time to no more than an hour. This would be more than enough to recharge your energy.
3. Create a well-defined schedule for sleeping
More importantly, you need to ensure that you follow and stick to your sleep schedule all the time. It will help you establish a good sleeping habit, easing your body to know when it needs to hit the sack.
4. No mobile gadgets on the bed
The blue light coming from your mobile devices can stimulate brain activity, forcing you to stay awake for hours at night. Hence, as much as possible, you should turn your bed into a no-gadgets zone when you’re a few hours before snooze time.
5. Say no to caffeine and alcohol before bedtime
Alcoholic and caffeinated drinks can disrupt sleep patterns, contributing to your lack of quality rest in the evening. It would help if you minimize or completely avoid drinks like beer, wine, coffee, and cocoa.
6. Avoid sources of stress
Instead of worrying about stressful things that went by the entire day, you should focus on doing a relaxing routine such as listening to calming music or perhaps getting in the tub for a warm bath.
7. Make your room conducive for resting
It would help change the light fixtures, especially if the room comes with bright lighting. It would be best if you also considered investing in good quality mattresses and pillows to help you minimize any disruptions, especially when your fibromyalgia symptoms begin to show.
8. Say yes to an active and healthy lifestyle
There’s no better way to improve the quality of your restorative sleep than by keeping yourself physically active. John Hopkins Medicine explains that exercises work better than sleeping pills as they induce natural relaxation of the muscles and the nerves.
How Our Wichita Chiropractor Can Help You with FM
Understandably, sleep tends to become quite elusive when you struggle with pain disorders like fibromyalgia. Sometimes even after trying every possible remedy in the book, you still end up sleepless, tired, and even more vulnerable to an attack. If this sounds like you, going to our Wichita chiropractor may provide you with the results you need.
Essentially, upper cervical chiropractic helps in addressing the pain caused by fibromyalgia. Studies explain that most patients who suffer from FM have cervical misalignment, which triggers various disabling symptoms such as chronic muscle pain. The shifting of the upper cervical bone tends to affect the brainstem – a part of the nervous system that regulates body functions such as sleeping and digestion. Also, the irritated brainstem and nerves end up transmitting mixed signals to the brain, resulting in the onset of other fibromyalgia symptoms like vertigo, headaches, neck pain, and heightened pain sensitivity.
Through upper cervical adjustments, you can gradually restore the normal position of the misaligned bones. This corrects the problem and removes the pressure on the spine’s affected parts, freeing you from the clutches of many fibromyalgia symptoms.
We at Barrett Chiropractic aim to help you achieve that level of healing. This way, you get to address the pain caused by fibromyalgia and ensure that you always get a good night’s rest.
If you wish to learn more about our approach, you may call us at 316-844-1351. If you prefer writing your queries, you can send them to us through our contact form.
To schedule a consultation with The Barrett Chiropractic clinic, call 316-844-1351 or just click the button below.
If you are outside of the local area, you can find an Upper Cervical Doctor near you at www.uppercervicalawareness.com.