Top 12 Fibromyalgia Sleep Tips | Chiropractor Mechanicsville VA

Home » Back Pain » Top 12 Fibromyalgia Sleep Tips | Chiropractor Mechanicsville VA

Walk-In Chiropractic
Back Relief

Top 12 Fibromyalgia Sleep Tips

Fibromyalgia sufferers often have sleep disturbance. These 12 tips can help improve sleep quality with the goal of feeling restored upon waking in the morning.

1  Noise & Light:  Block out noise with earplugs or a sound machine.  Block out light with window blinds, heavy curtains, and/or an eye mask.  The light emanating from the LED or LCD from your TVs, DVRs, or stereos has been found to suppress the pineal gland’s melatonin production (the “sleep hormone”) and thus can interfere with sleep.  So try to keep them away from the bedroom.  However, a small night light can assist for nighttime bathroom callings!

2  Food:  Avoid large meals at least two hours before bedtime.   Try a glass of milk, yogurt, or a small protein snack if hunger overcomes you.  Milk is unique as it contains the amino acid L-tryptophan, which studies show, helps people sleep!

3  Exercise:  Aerobic exercise during the day is HIGHLY therapeutic.  It reduces stress, reduces pain, reduces depression, and wakes us up!  Avoid heavy exercise within three hours before bedtime.  Exercise on a REGULAR basis to promote high-quality deep sleep.

4  Sleep Habits:  Develop good sleeping habits by going to bed at a regular time.  Avoid napping in the late afternoon.  A “POWER NAP” of no more than 10-15 minutes, ideally about eight hours after waking, is a GOOD THING as it can help you feel refreshed.

5  Mental Tasks:  Avoid mentally stimulating activity one hour before bedtime to calm the brain.

6  Mental Clarity:  Avoid bedtime worries.  Try NOT to think about things that are upsetting.  Substitute positive thoughts, experiences, and/or visualize favorite hobbies that free up the mind.  Try to avoid discussing emotional issues before bedtime.

sleeping with dogs fibromyalgia chiropractor mechanicsville chiropractic back pain neck pain7  Pets:  They are GREAT companions, but NOT in the bed at night!  Not only can pets kicking and moving disturb rest, their dander can stir up allergies and interfere with sleep.

8  Temperature:  A well-ventilated and temperature controlled (54-74 degrees F) bedroom is “key.”

9  Bedroom “Rules”:  The bedroom is for two things:  physical intimacy and sleeping.  If you wake up in the middle of the night, go to another room and read a book or watch TV until you feel sleepy.

10  Avoid Stimulants:  AVOID nicotine, caffeine, coffee, chocolate, tea, soft drinks, and various over-the-counter or prescription medications in the late evening, unless under instruction from your physician.

11  Relaxation Techniques:  Try one (there are many) and practice it at bedtime.

12  Refrain From Drinking Alcohol:  Alcohol is a nervous system depressant and can HELP you fall asleep, BUT a rebound withdrawl can cause nightmares and night sweats.  Avoid this close to bedtime (switch to water!).

If you, a friend or family member requires care for Fibromyalgia, we sincerely appreciate the trust and confidence shown by choosing our services!

Share the love on Facebook!  If you think your friends and family could benefit from this article, click the Facebook “share” button at the top of this page.

Related Articles:

Fibromyalgia Symptoms Are “In Your Head”?:   One study including 168 FM patients associated fibromyalgia with a disturbance in the central nervous system (CNS).  The researcher performed various tests, including . . .

Best Fibromyalgia Exercise:  When addressing a fibromyalgia exercise, one must consider the whole body.  Perhaps one of the most important to consider is the. . .

What’s The Best Fibromyalgia “Diet”?:  Perhaps the BEST way to manage the pain associated with FM and to maintain a healthy BMI (Body Mass Index, or ratio between height and weight) is to substitute ANTI-INFLAMING foods for those that inflame. . .

fibromyalgia chiropractor mechanicsville chiropractic back pain neck pain

fibromyalgia chiropractor mechanicsville chiropractic back pain neck pain

Dr. Dana Williamson is a chiropractor who has been helping relieve back pain and neck pain of the residents of Mechanicsville, Richmond, Hanover, Henrico, and Glen Allen since 2001.

To schedule a free, no obligation consultation with
Dr. Williamson in-person or by phone
click the button below:

fibromyalgia chiropractor mechanicsville chiropractic back pain neck pain chiropractor mechanicsville chiropractic back pain neck pain

Have you added Trigger Point Therapy to your Fibromyalgia treatment regimen?  Integrative Regional Medical Center now performs natural, painless and steroid-free trigger point injection therapy in our office.  Combined with chiropractic care and exercise therapy, this approach is very effective in removing scar tissue and restoring normal muscle function.
Click the image below for more information.

fibromyalgia pain trigger point therapy fibromyalgia chiropractor mechanicsville chiropractic back pain neck pain

Exercise is a great place to begin your journey back to health.
Take advantage of our free 7-Day pass to
Anytime Fitness in Mechanicsville.

fibromyalgia chiropractor mechanicsville chiropractic back pain neck pain
Fill out the form below and we will e-mail it to you.
We value your privacy and will NEVER share your information.

    First Name (required)

    Last Name (required)

    Email (required)

     Help us help you!  We welcome your comments and questions below.

    Leave a Reply

    Your email address will not be published. Required fields are marked *

    This site uses Akismet to reduce spam. Learn how your comment data is processed.


    This information should not be substituted for medical or chiropractic advice. Any and all health care concerns, decisions, and actions must be done through the advice and counsel of a health care professional who is familiar with your updated medical history.
    Copyright Walk-In Chiropractic Back Relief 2018 - All rights reserved.