But, there isn't a lot out there directly for fibromyalgia. So, if you're feeling tired, a nap may improve your mood and cognitive function. However, naps can also make you groggy and interfere with sleep at night. Ultimately, the decision to nap or not is up to you.
Many people with fibromyalgia have another sleep disorder. For more than half of them, it's restless legs syndrome (RLS). Having both conditions can make you sleepier during the day.
Some proven stress busters are yoga, exercise, sleep, and meditation. Breathing deeply and exhaling slowly can also help. Or keep in mind activities that you enjoy or that make you feel better. When stress strikes, do one or two of them.
“Too many women fight through fibromyalgia fatigue instead of resting,” Dr. Teitelbaum says. Fatigue is the body's way of telling you to take it easy, he adds. “Pushing through exhaustion can worsen fibromyalgia symptoms and leave you feeling more sluggish.” 2.
Mid-day – it may be time for a nap and naps can be really helpful – just don't nap for more than 45 minutes to avoid having trouble going to sleep later. Evening – no caffeine after 4 pm. Third Critical Period – late afternoon and evening.
Hypersomnia means excessive sleepiness. There are many different causes, the most common in our society being inadequate sleep. This may be due to shiftwork, family demands (such as a new baby), study or social life. Other causes include sleep disorders, medication, and medical and psychiatric illnesses.
Previous qualitative research has revealed that people with fibromyalgia use daytime napping as a coping strategy for managing symptoms against clinical advice. Yet there is no evidence to suggest whether daytime napping is beneficial or detrimental for people with fibromyalgia.
Poor sleep quality
Fibromyalgia can affect your sleep. You may often wake up tired, even when you have had plenty of sleep. This is because the condition can sometimes prevent you sleeping deeply enough to refresh you properly. You may hear this described as non-restorative sleep.
Caffeine, heavy meals, and alcohol should be avoided before bedtime. Individuals should go to bed around the same time each night and get up at the same time each morning, even on weekends or after a sleepless night. Exposure to light should be minimized before bedtime.
If you don't spend enough time in deep sleep, your body lessens the production of important hormones. Decreased production of such hormones may increase pain in people with fibromyalgia.
Physical and emotional stress are the most common triggers of fibromyalgia flares. Other triggers include lack of sleep, weather changes, and hormone imbalances.
Fibromyalgia tends to run in families, so genetic factors are likely to contribute to the disorder, but little is known for sure about the specific genes involved. Researchers believe that environmental (nongenetic) factors also play a role in a person's risk of developing the disorder.
The pain may be worse in the morning and evening. Sometimes, the pain may last all day long. The pain may get worse with activity, cold or damp weather, anxiety, and stress. This condition is more often diagnosed in people between the ages of 20 and 50.
Over-exertion
But overdoing, even when you feel good, will usually come back to bite you in the form of a fibro flare. It's better to increase your activity level gradually so that hopefully you'll have more good days with fewer setbacks.
The link between sleep and fibromyalgia
Because getting a restful night's sleep can be a challenge with fibromyalgia, it can seem like symptoms flare up more at night, especially when you may just be lying in bed with nothing else to focus on but the discomfort.
Drinking water can indeed help with managing fibromyalgia symptoms. Dehydration can lead to increased pain and fatigue, common symptoms of fibromyalgia. By staying hydrated, you can help prevent these symptoms from worsening. “Staying well-hydrated is a key part of managing fibromyalgia symptoms.
some people with fibromyalgia report alcohol causes symptoms to flare. Drinking alcohol while taking certain medications prescribed for fibromyalgia—such as anti-convulsants, antidepressants, and acetaminophen (an ingredient in many medications) could cause harmful interactions.
Results: There were four parent stages of FM identified and labeled: 1) regional FM with classic symptoms; 2) generalized FM with increasing widespread pain and some additional symptoms; 3) FM with advanced and associated conditions, increasing widespread pain, increased sleep disturbances, and chemical sensitivity; ...
The pain, fatigue, and poor sleep quality associated with fibromyalgia can interfere with your ability to function at home or on the job. The frustration of dealing with an often-misunderstood condition also can result in depression and health-related anxiety.
Magnesium
Not only is it credited with keeping the heart, kidneys and bones strong, it also helps us avoid muscle spasms, weakness and back pain, Dr. Teitelbaum says. Women with fibromyalgia may be deficient in magnesium, studies suggest. And magnesium may help relieve fibro pain and other symptoms.
Pain is a given for nearly everyone with fibromyalgia. So are fatigue and brain fog. While those symptoms can be challenging, you don't have to put your life on hold because of them. Living with fibromyalgia means making adjustments, from work to parenting responsibilities to household chores to having fun.
Because fatigue is one of the main components of fibromyalgia, getting good quality sleep is essential. In addition to allotting enough time for sleep, practice good sleep habits, such as going to bed and getting up at the same time each day and limiting daytime napping. Exercise regularly.