How to Get More Restful Sleep While Managing Fibromyalgia

The good news? With targeted strategies and lifestyle adjustments, you can improve your sleep quality and manage your fibromyalgia symptoms more effectively.

Our team at Allergy A.R.T.S. in Amarillo, Texas, can help with that. One of our specialties is accurately diagnosing and treating fibromyalgia, a chronic pain condition that can have debilitating effects on your quality of life.

Fortunately, a comprehensive treatment strategy that may include medication and healthy adjustments in nutrition, exercise habits, and stress reduction can successfully manage fibromyalgia.

Restful sleep is a healthy habit we recommend for everyone, but it’s essential for individuals struggling with fibromyalgia.

Try our tips for restful sleep while managing fibromyalgia:

1. Start with specialty care

Our team at Allergy A.R.T.S. provides the medical support necessary to manage fibromyalgia effectively. From an accurate diagnosis to medication therapy personalized to meet your needs to commonsense healthy habits, we’re committed to helping you meet and overcome the challenges of fibromyalgia.    

2. Establish a consistent sleep routine

Consistency is critical to improving sleep quality. Try to go to bed and wake up at the same time every day, even on weekends. This helps regulate your body's internal clock and can improve the overall quality of your sleep.

3. Create a relaxing bedtime ritual

Developing a calming pre-sleep routine can remind your body that it’s time to wind down. This could include taking a warm bath, reading a book, or practicing meditation.

Avoid stimulating activities, such as watching TV or using electronic devices, as the blue light emitted can interfere with your sleep.

4. Style your bedroom for comfort

Your bedroom should be a comfortable sanctuary that encourages sleep. Avoid setting up a home office in your sleep space and find a different room for your exercise equipment since your brain is likely to move into work mode in a multi-task environment.

Ensure your mattress and pillows are supportive. Select bed linens that suit your style while keeping the temperature comfortable. Most individuals sleep better in a cool rather than overly warm environment.

5. Exercise regularly

Regular physical activity can be particularly beneficial for managing fibromyalgia symptoms. It can also help you fall asleep faster and enjoy deeper sleep. However, finish exercising 2-3 hours before bedtime to avoid being too energized to wind down.

6. Tame stress

Stress can significantly impact your ability to sleep well. Incorporate stress-reducing practices into your daily routine, such as mindfulness meditation, deep breathing exercises, or journaling.

You may benefit from professional counseling and therapies such as cognitive-behavioral therapy (CBT) to help manage the stress of chronic pain and improve sleep quality.  

7. Eat well but lightly

Avoid large meals or heavy, rich foods within 2-3 hours of bedtime. If you're hungry, opt for a light snack.

Foods rich in vitamin B6 and magnesium, such as nuts and seeds, can promote relaxation and better sleep.

A graham cracker topped with peanut butter or a handful of pistachio and dried tart cherries can satisfy your nighttime hunger without sacrificing sleep.  

8. Check your medication list

Some medications or supplements can interfere with sleep. Never stop a prescribed medication without a physician’s approval. However, your Allergy A.R.T.S. specialist may suggest alternatives to help improve sleep.

Schedule a visit today by calling our Allergy A.R.T.S. office or requesting an appointment online.