Sleep Tips for Fibromyalgia

Stick to a sleep schedule :If you go to bed at the same time every night, your body will get used to falling asleep at that time. So choose a time and stay with it, even on weekends.  

Temperature of room: Keep it cool. When a room is too warm, people wake up more often and sleep less deeply. According to the National Sleep Foundation, studies show that you're likely to sleep better in a room that's on the cool side. So try turning down the thermostat and keeping a fan on hand.

As the afternoon approaches, cut out the caffeine.Caffeine has a wake-up effect that lasts, so it's best to avoid it well before bedtime. That includes coffee, but also tea, sodas, and chocolate.

Avoid alcohol before bed.That "nightcap" may make you sleepy at first. But as your blood alcohol levels drop, it has the opposite effect, and you may find yourself wide awake.

Exercise in the afternoon.Afternoon exercise may help you sleep more deeply. But exercising before bedtime can make it harder to fall asleep.

Nap if you need to, but be brief.If you're so tired that you must take a nap, set the alarm for 20minutes. Sleeping any longer and you may have trouble falling asleep at night.

Make your room a relaxing refuge.Treat yourself to comfortable bedclothes and snuggly pajamas. Consider a white-noise machine or fan so you can fall asleep to a soothing background sound.

Set up a relaxing bedtime routine.Reading helps some people fall asleep. So does listening to soft music. Do whatever works for you. But try to follow the same routine every night, to signal your body that it's time for bed.

Sometimes the bed or pillow could be the problem. Before buying a whole new bed, you may want to try mattress toppers or a body pillow.

Unplug everything within 6 feet of your bed. Electromagnetic waves are known to disturb sleeping patterns and can alter cell function in the body. There is more information below on this point.

You can check your levels around your bed with an Electromagnetic Field Meter or a less expensive model, Cellsensor EMF Detection Meter.

Five Initial Steps to Create a Sleeping Sanctuary

1. Use battery devices near bed.Research has shown that exposure to high magnetic fields while sleeping can cause severe long-term illness. Many electric clocks produce high magnetic fields.

2. Turn off bedroom-affecting circuits.A restful sleep is necessary for health and a strong immune system. Electric fields affect the bio-communication system, keeping you from sleeping soundly.

3. Eliminate or shield from radio frequency (RF).Radio frequency signals from portable phones, cell phones, and wireless devices have been shown to interfere with your body’s immune system.

4. Use beds without metal.Metal frames and metal box springs can amplify and distort the earth’s natural magnetic field, which can lead to a non-restful sleep. Use natural materials.

5. Make sure there are no elevated magnetic fields.
Magnetic fields from appliances and building wiring can penetrate walls into a bedroom and disrupt your body’s communication system. (<0.2milligauss)

You will want to watch this video by Vicki Warren, mentioned above, to learn more about these sleep tips.

This book has many sleep tips that will help you find what works for you:

50 Tips To A Better Night's Sleep