Living with the pain and symptoms of fibromyalgia can be hard and when you don’t sleep well you can feel even worse. Even though there may be links between fibromyalgia and sleep disorders like insomnia and restless legs syndrome, you don’t have to suffer from sleepless nights.
When you improve sleep with fibromyalgia, you can better manage pain and boost your quality of life. Kevin F. Moynahan, MD, an internal medicine specialist with Banner Health, shared some fibromyalgia sleep tips.
How fibromyalgia can disrupt your sleep
It’s not clear exactly what links fibromyalgia with sleep problems. “But sleep disturbances are a key aspect of people’s symptoms. People with fibromyalgia often awaken frequently early in the morning, have difficulty getting back to sleep and wake up feeling unrefreshed,” Dr. Moynahan said. “They may be tired during the day and need a nap.”
Along with insomnia and non-restorative sleep, people with fibromyalgia may have restless legs syndrome or sleep apnea.
Poor sleep can make you more sensitive to pain, worsen any trouble you have with thinking and make it harder to manage fibromyalgia symptoms.
Recognizing and diagnosing sleep disorders
If you have any of these signs or symptoms of trouble sleeping, talk to your health care provider about them:
- Still feeling tired when you wake up
- Being tired during the day
- Having trouble concentrating
- Snoring loudly
- Choking during sleep
- Having leg discomfort in the night
“Sleep disorders are complex,” Dr. Moynahan said. “The evaluation should start with a trusted primary care provider who can determine how much of the problem may be related to fibromyalgia vs. another disorder such as sleep apnea.”
Your provider may recommend diagnostic tools like sleep studies for fibromyalgia or polysomnography to diagnose sleep disorders. Once they’ve figured out what could be behind your sleep problems, they’ll create a personalized treatment plan to address fibromyalgia and related sleep challenges.
Lifestyle changes to help improve sleep quality with fibromyalgia
Making small, consistent changes in your daily routine and your environment can make a big difference in how well you sleep. Try these sleep hygiene tips:
- Stick to a regular sleep schedule, even on weekends.
- Follow a calming bedtime ritual, such as reading or taking a warm bath.
- Avoid phones, TVs, tablets and other screens for at least an hour before bed.
- Keep your bedroom dark, quiet and cool. Use blackout curtains and a white noise machine if you need to.
- If you can afford it, invest in a supportive mattress and pillows to help ease pressure points so you’re more comfortable during the night.
- Limit caffeine and heavy meals in the evening.
- Reduce tension and relax your muscles with light stretching or yoga.
Treatment options for sleep disorders
Sometimes, making lifestyle changes will be enough to improve your sleep so you feel rested. If they aren’t enough, you may want to try:
Medication
- Prescription options like low-dose antidepressants or muscle relaxants may reduce fibromyalgia symptoms and improve sleep.
- For insomnia, sleep apnea or other issues, you may need medications for sleep disorders such as sedatives or sleep aids for a short time.
“For the vast majority of people with sleep disorders, evaluating and treating those disorders is more effective and much safer than using medications for insomnia long-term,” Dr. Moynahan said.
Cognitive behavioral therapy for insomnia (CBT-I)
CBT-I focuses on changing your thoughts and behaviors around sleep and teaching you strategies like controlling your stimuli and relaxing your muscles. It’s an effective fibromyalgia sleep treatment that you can access in person or online.
Complementary approaches
- Melatonin supplements may help regulate your sleep cycles.
- Massage therapy or acupuncture may lower pain and help you relax.
Always speak with your health care provider before you start any new treatment.
Self-care strategies for managing fibromyalgia symptoms and sleep challenges
Taking good care of yourself can help manage symptoms:
- Lower stress with techniques like mindfulness, meditation or guided imagery. You may want to practice stress reduction techniques before bed to help you relax and unwind.
- Use a journal or app to monitor your symptoms and sleep patterns. Review your information to spot triggers and places where you can improve. You may want to share this information with your health care provider, too.
- Join an in-person or online fibromyalgia support group or work with a counselor or therapist. Connecting with others who understand what you’re going through and with trained professionals can provide encouragement and tips.
The bottom line
If you have fibromyalgia, it’s important to get the restful sleep you need to feel your best. If you aren’t sleeping well and lifestyle changes and self-care aren’t helping, reach out to your health care provider or connect with an expert at Banner Health. Professional care can help diagnose and treat your sleep issues and improve your quality of life.
