Improving Sleep When You Have Fibromyalgia

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Improving Sleep When You Have Fibromyalgia

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If you have fibromyalgia, you may often wake up feeling tired and unrefreshed. Some experts believe poor sleep contributes to fatigue and muscle pain.

Getting a good night's sleep may be a big step toward controlling your symptoms.

  • Practice good sleeping habits. Go to bed only when you are sleepy, and get up at the same time each day, whether you are rested or not.
  • Avoid alcohol, caffeine, and nicotine for 4 to 6 hours or longer before bedtime. These can lead to poor sleep.
  • Try to go to bed and get up at the same time every day.
  • Do not read, eat, work, or watch television in bed. Use your bed only for sleeping and sex.
  • Keep your bedroom at a comfortable temperature.
  • Make sure your mattress provides good support. Use a neck support pillow to stabilize your head and neck during sleep.
  • Eliminate or block out all sound and light that may disturb your sleep. Try using a sleep mask and earplugs to help you sleep.
  • If you lie awake in bed for longer than 15 minutes, get up, leave the bedroom, and do something quiet (read or listen to music) until you are sleepy again.
  • Get regular exercise. Exercise can improve sleep and is a very important part of home treatment for fibromyalgia. But avoid exercise during the 3 to 4 hours before bedtime, because it may keep you awake.

Related Information

Credits

By Healthwise Staff
Primary Medical Reviewer Kathleen Romito, MD - Family Medicine
Specialist Medical Reviewer Richa Dhawan, MD - Rheumatology
Specialist Medical Reviewer Donald Sproule, MD, CM, CCFP, FCFP - Family Medicine
Last Revised February 23, 2010

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