Getting Sleep Naturally to Reduce Fibromyalgia Pain
Sleep Hygiene
First, you will need to set a sleep schedule for yourself. Going to bed and getting up at the same time everyday is an important aspect of good sleep hygiene. If you go to bed and discover you are not able to sleep for twenty minutes, get up and do a quiet activity, such as reading a good book or magazine or writing in your journal.
I suggest doing a quiet activity because experts have said watching television actually stimulates your brain to be more awake, which would be detrimental for attempting to get to sleep. Additionally, I suggest not reading anything that might stress you out, such as work material or horror stories if you are unable to sleep.
Likewise, do something relaxing before you go to sleep, such as reading a book, writing in your journal, petting your cat or dog, taking a warm bath, or listening to some soothing music. Relaxing before you go to sleep will help you fall asleep more easily. In fact, you could even do some relaxation techniques before you go to sleep to help you release your tension.
Naps
Additionally, it is not a good idea to take naps during the day. If you are so tired you absolutely must have a nap, limit your nap to 15-20 minutes. Sleeping for a couple of hours in the middle of the day will make it difficult for you to get to sleep at night.
Caffeine and Alcohol
Avoid caffeine at least four to six hours before you plan to go to bed. Caffeine can impede your ability to sleep, which you probably already know. There are several good beverages on the market that do not contain caffeine, such as decaffeinated coffee and tea. In addition to avoiding consuming caffeine before you sleep, you should also avoid drinking alcohol before you sleep. While drinking alcohol might help you fall asleep initially, you will likely wake up later in the night and have difficulty getting back to sleep when the alcohol’s effect wears off.
Sleeping Environment
Finally, your sleeping environment should be slightly cool, but not too cold. You should have a quiet space to sleep in that is mostly dark. If you cannot sleep in a completely quiet environment, you can turn on a fan or soft music.
Maintaining good sleep hygiene is a natural way for you to get better quality sleep, which may help reduce your fibromyalgia pain as well.
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Write a Comment»This may sounds weird but your body weight could also add to the pain of Fibromyalgia. But do you know that having enough and quality sleep is actually a key to weight management? Put them together and that may give you extra weight to what you have read above.
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