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The month of March has been declared as National Bed Month and also on the 15th March is World Sleep Day which is something many chronic pain sufferers would love to enjoy.

The Sleep Council (helping you get a better nights sleep, create awareness campaigns. The idea behind The Sleep Council awareness campaigns is to highlight the impact of a good night’s sleep on health and wellbeing, the good lifestyle habits to follow and how to eliminate the factors that are causing you disturbed sleep.

During their awareness campaigns, they actively encourage everyone to get involved and show their support.

The Sleep Council Awareness Campaigns

1st – 31st March

A month dedicated to improving a good night’s kip with a comfortable, supportive bed.

For tips and advice on choosing a new bed and a full list of NBF approved members, visit the National Bed Federation website.

Friday, March 15, 2019 is the 12th annual World Sleep Day. Created and hosted by World Sleep Society, World Sleep Day is an internationally recognized awareness event bringing researchers, health professionals and patients together to recognize sleep and its important impact on our health.

World Sleep Day 2019 will incorporate the slogan, ‘Healthy Sleep, Healthy Aging,’ intended to emphasize the importance of sleep in overall health at any age. This focus is purposefully broad in meaning, surrounding the message that quality of life can be improved with healthy sleep. Conversely, when sleep fails, health declines, decreasing quality of life. Sound sleep is a treasured function and one of the core pillars of health. World Sleep Society has compiled ten tips for healthier sleep. These recommendations for children and adults can be viewed on worldsleepday.org under resources.

So, what’s the answer to a good nights sleep? I have written many articles on sleep deprivation and how this is something Fibromyalgia patients suffer from big time. I have gone through most of them to list the most important things to remember in order to get a good nights sleep.

Arthritis Health says that “Positive bedtime habits and environment changes include:

  • Using a high-quality mattress with comfortable sheets and blankets
  • Eliminating light and noise from the bedroom, including glare and sounds from electronics; a sound machine that generates white noise may help mask outside noises (people will often use a fan for this purpose)
  • Lowering the temperature in the bedroom to 68 degrees or lower
  • Using deep breathing or progressive muscle relaxation techniques (tensing and then relaxing muscle groups in sequence)
  • Using a biofeedback device to help individuals recognize signs of tension and actively work to relax muscles, slow breathing, and calm down
  • Going to bed at the same time every day
  • Getting up and doing something calming if sleeplessness sets in, returning to bed only once feeling tired

Other obvious tricks from sleep experts are to try a camomile tea before you go to bed. Put your book if it’s on a screen to the blue shade to read. Have a warm bath with some lavender oil drops which can help you to relax. Spray your pillow with watered down lavender oil.

Be smart about napping as while it is a good way to make up for lost sleep, if you have trouble falling asleep napping can make it worse. For me personally, if I go for my afternoon rest later than 3pm then I find it difficult to go off at the usual bedtime.

They even suggest turning off or down your light as the night goes on as melatonin is a naturally occurring hormone controlled by light exposure that helps regulate your sleep wake cycle. Your brain secretes more melatonin when it’s day, making you sleepy, and less when it’s light, therefore making you more alert (I’ve not tried this one).

The N:Rem Sleep System wrote a great guest post here which included a free ebook on Why is Sleep So Important For Fibromyalgia Sufferers.

The Pillow Advisor explains how to choose the correct pillow to suit the way you sleep.

There is much more on this article here.

And finally if all else fails try pressing these acupuncture points to help you sleep. Place the tips of your index and middle fingers on the centre of your breastbone, at the acupressure point known as ‘Sea of Tranquility’. Now close your eyes and apply steady pressure, not too hard, for a minute or two. You will then soon feel tension, anxiety and stress start to slip away.

You could also use your first two fingers and tap them across the top of your head from temple to temple. Then work from front to back and side to side as this can get blood and oxygen moving to ease tension and restore focus.

To destress your shoulders make a gengle half closed fist and with a loose wrist, tap your right hand gently but firmly up your left arm, along your shoulder and up the side and back of your neck. Repat the same process on the other side to ease tension and release endorphins.

#health, #Spoonie, Back Pain, CHRONIC PAIN, FIBROMYALGIA, HEALTH, N:rem, pain, Tuck Advanced Better Sleep


TUCK Advancing Better Sleep has some very interesting guides on how people with chronic pain and fibromyalgia can deal with fatigue, sensory and mobility issues in the bedroom, and pain-related insomnia. One of the first ones I am going to feature here is How Does Pain Effect Sleep.
Arthritis, fibromyalgia, and gout keep people awake. Back pain, headaches, menstrual cramps –all sorts of painful maladies leave sufferers less able to fall asleep or stay asleep. Sleep is often a respite from pain but if the discomfort is so strong that the person cannot sleep, the juxtaposition is a special irony.

It’s estimated that 50-80% of chronic pain patients report sleep disturbances. The worst is when pain and sleep loss get into a downward spiral of awfulness, leading to the low quality of life. Pain makes it hard to sleep, poor sleep makes the pain subjectively worse, and both lead to depression, which also affects sleep disorders and pain experience. Cognitive behavioural therapy is a possible solution for both living with pain and alleviating problem sleep.

Pain medication has a profound influence on sleep, even aside from its analgesic effects. Opioids fragment the sleep cycle, even though it may subjectively seem to the patient that the sleep is better, at least in the short run. Over-the-counter pain meds like ibuprofen and aspirin also affect the sleep cycle, although not to the same extent. The effect is not uniformly bad, of course, if the pain medication lets the person get to sleep.


People with insomnia are more likely to have chronic pain than those without. Experts estimate 25-40% of patients with chronic pain have insomnia, many times the rate among those without.

Does pain make the sleep worse or does poor quality sleep degrade make the pain feel worse? Both. Don’t discount the effect that a good night’s sleep can have on a person’s quality of life and ability to tolerate pain. The subjective intensity of pain decreases when a person is well rested. Hyperalgesia – increased sensitivity to pain – is a result of loss of sleep, especially the loss of REM sleep. Which is ironic, because the opioid drugs used to treat severe pain suppress REM sleep and may make patients more sensitive to the pain they feel. Antidepressant drugs also suppress REM sleep and make us complain about pain more (maybe this is partly the cause of the stereotype of the diva). Poor sleep quality is correlated with more severe pain and increased fatigue.

Rheumatoid arthritis patients complain about sleep problems often and the sleep difficulty and the pain support each other in a vicious cycle.

It’s well known there is a connection between pain and mood. And between depression and sleep disorders. Researchers studied arthritis patients using the HAQ-pain scale, the Beck Depression Inventory-II, the Medical Outcomes Study Short Form – 36 vitality scale for fatigue, and the Pittsburgh Sleep Quality Index for sleep quality and disturbances. They found that poor sleep quality was correlated with disability in the arthritis patients.

Scientific article: Sleep Quality and Functional Disability in Patients with Rheumatoid Arthritis

Lower back pain is known to affect sleep, both the quality and sleep latency. The Mayo Clinic website has interesting pictures of sleeping positions that may help reduce back pain.

Recognizing that pain and sleep disorders often go hand-in-hand, the pharmaceutical companies have introduced combination drugs – over-the-counter pills that include both a sleep aid (an antihistamine) and an analgesic. The very popular Tylenol PM is one such product, and there are many others.

The topic of pain and sleep is tied closely to that of ageing and sleep. A much higher percentage of seniors experience chronic pain than young and middle-aged adults. A much higher percentage of seniors experience sleep disorders, too.


People have reported pain during their dreams that isn’t real pain – it’s dream pain – and vanishes when they awake. More common is real bodily pain that could be felt if the person was awake but which was incorporated into the narrative of the dream. Vivid narrative dreams happen when the brain is in REM sleep and during REM the skeletal muscles are paralyzed. This paralysis may contribute to bodily pain and make it worse than in NREM sleep when the body can more easily move around.

Psychologists did a test where they induced a mild pain in sleepers in the REM stage of sleep. Upon awakening, the subjects often reported dreams (about 30%) that included pain in the same part of the body that the researchers applied pressure to. The subjective level of pain during the dream tended to be higher than the pain when the person was awake. Curiously, burn patients report about the same percentage of pain dreams even though the level of pain they experience is much higher than the subjects in the psychologists’ tests.


Loud or unpredictable noises fracture sleepers’ rest, sometimes causing awakening, and sometimes triggering a shift to a different stage of sleep. The noise that disrupts slow-wave sleep leaves people waking to feel unrefreshed and often with diffuse pain and tenderness, even in healthy people.

Individuals have different responses to noise, of course. Researchers have even figured out how to predict who will wake up from noises, based on electroencephalography (EEG) readings.  People who have more sleep spindles on the EEG readings during a normal night of sleep have more tolerance for noise.  In other words, people who have more active brains when asleep tend to sleep better when it is noisy.

White noise – a constant hum in the background at low volumes – can help some people sleep. Presumably, this is because the noise drowns out softer unpredictable sounds.  There are commercial products that generate white noise that some find helpful and others use humidifiers partly because of their constant hum. White noise can induce sleep in infants.

Rain helps improve the subjective quality of sleep for many. You have probably heard people tell you they slept great because of the rain. This may be due to a combination of the white noise generated during the rain (but not in a thunderstorm), a sudden reduction in outdoor temperature, changes in the electrostatic characteristics of the air. Further, the “fresh” air following rain – perception of coolness, sweet smelling air, low particulate account – is conducive to sleep.

Aircraft noise disturbs sleep and when bad enough can result in sleep-deprived behaviour during the day. The WHO claims 1 in 3 Europeans suffers health harm from excessive traffic noise (cars, planes, etc.).  20% of Europeans are said to be at risk for significant health damage from nighttime noise. A Korean study found railway traffic was more bothersome and problematic for sleepers than automobile traffic.

What about birdsong and the natural sounds of the morning?  Many find these sounds pleasant when they are relaxed and report they enhance the sleep experiences around dawn when the sleeper is often in REM sleep.

A related issue is an effect of rocking on sleep.  Parents rock babies to sleep and some baby cribs are set to rock.  People enjoy sleeping in hammocks that can rock.  Is there the scientific explanation of that?  A Swiss study found the rocking at 0.25 Hz facilitates and transition from stage 1 to stage 2 sleep.  The density shown on EEG reports increases when the sleeper is rocking.


What does it mean to say someone is a sound sleeper? Or that you slept soundly? One thing it means is that the sleeper does not wake readily from noises. “Resistance to acoustic disturbance” is a measure of the depth of sleep, and it varies over the course of the night. How likely we are to wake up from sleep in response to noise varies throughout the night and even within any given stage of sleep. In deep sleep, we are less apt to be awakened from external noise. Spindle activity in light sleep seems to be a measure of how sound (less sensitive to sounds) we are.


#health, #Spoonie, Back Pain, CHRONIC PAIN, FIBROMYALGIA, N:rem, pain, sleep deprivation


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