Sleep is essential in life and without it, all sorts of problems can arise. In today’s fast moving lifestyles we don’t always have time to chill prior to going to bed but there are some things you can do to help you sleep. Here are fifteen top #tips on how to get a better nights sleep when suffering from #fibromyalgia…
- Enjoy a soothing warm bath before you go to bed and put lavender oil in your bath water. Or add two drops of Frankincense essential oil to the bath as this deepens breathing and helps you to unwind.
- Spray your pillow before you get in bed with lavender spray. Heat up a lavender wheat bad and pop it in your bed under your pillow half an hour before resting.
- Do some yoga and stretching to relax. There are plenty of websites where you can download the best stretching and relaxation techniques if you cannot make it to class.
- Listen to calming music. If you find your mind is still active when you go to bed then listen to some soothing music using earphones and try to listen in the dark to help you focus on the music and not what is around you.
- If you have to sleep in daylight hours then buy some eye masks. Some have lavender scent in them which will help you to fall asleep.
- Meditate to tame your intrusive thoughts and tension. Concentrate on your breathing and try to listen to your breaths. There are lots of apps and books available on the internet.
- Make sure your room temperature is comfortable, not hot nor cold but something in between.
- A lightweight duvet with a throw on top can be more comfortable than a heavy duvet in the winter. You can always put socks on if your feet are cold.
- Avoid foods before you go to bed with any type of caffeine in them like tea, coffee, chocolate and cola.
- Try to have nothing else to eat at least three hours before you go to bed. If you want a hot drink then try chamomile tea.
- Count, if you don’t want to count sheep then just count down from a hundred or up from one. I’ll guarantee you won’t make it to the end of either of them.
- If you have to read then make sure it’s not a thriller which might stimulate the brain and have a small enough light to read but not bright enough to lighten the whole room.
- Don’t think an alcoholic drink will help you to sleep as it may send you off but most alcohol has a diuretic effect and it will wake you up to use the loo.
- Try a herbal remedy with hops, passion flower and Valerian, but always remember to check with your GP first before taking any herbal remedy.
- Invest in a good mattress, lots of companies offer you ‘try before you buy’ options now. My personal choice is The bed company N: Rem whose mattress toppers I have raved about before now have a new type of mattress. They sell a unique DUO mattress which is suitable for different types of pain so if your partner has pain in a different area to you then their mattress can be different to yours. They offer a risk-free, 100-night trial and have free delivery and a payment plan should you wish to pay that way. If you wanted to give it a try then get £30 off by putting the code BACKPAINBLOG as you check out.
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