#BACKPAINBLOGUK, #fibromyalgia, #sleep, BACK PAIN, HEALTH

IT’S SLEEP SUNDAY – LET’S TALK ABOUT FIBROMYALGIA AND SLEEP PROBLEMS…

One of the most debilitating symptoms of Fibromyalgia is sleep disturbance/problems. Sleep problems are a common symptom of fibromyalgia. For some people with the disorder, sleep disturbances exacerbate their symptoms and lead them into a vicious cycle of pain and poor sleep. More than 90% of Fibromyalgia sufferers have difficulty experiencing the deep sleep a person needs to wake up feeling refreshed.

Some research even suggests that people with fibromyalgia are constantly aroused by bursts of “awake” brain activity, which limits the amount of time they spend in these critical deep stages of sleep. One study found that fibromyalgia patients experience at least twice as many arousals per hour as people without the disorder.

The lack of uninterrupted deep sleep may be the reason why people with fibromyalgia are also plagued by extreme daytime fatigue. In today’s world, many people complain of feeling tired, but the exhaustion associated with fibromyalgia is much more severe. Fibromyalgia patients report feeling as if their bodies have been completely drained of energy, which can lead to limited physical and mental functioning. This then causes the common complaint of many Fibro sufferers of “Fibro Fog.”

Pain and sleep problems frequently co-exist in a difficult cycle that can be tough to break. That’s true for everyone who experiences physical pain and discomfort. It’s particularly true for people with Fibromyalgia, as well as others with conditions that involve chronic pain.

According to the Sleep FoundationSleep and fibromyalgia share a bidirectional relationship. Just as painful symptoms can prevent patients from getting enough rest, sleep deprivation can exacerbate the widespread feelings of pain and tenderness brought on by fibromyalgia. Sleep loss can also lower a person’s pain threshold. As a result, lack of sleep or poor sleep quality may cause fibromyalgia symptoms to occur in otherwise healthy people.”

Pub Med point out that “sleep deprivation in healthy individuals can cause symptoms of fibromyalgia, including myalgia, tenderness and fatigue, suggesting that sleep dysfunction might be not only a consequence of pain, but also pathogenic.

However, “practicing good sleep hygiene and adopting healthy sleep habits can alleviate fibromyalgia-related sleep issues.” Lockdown has shifted our routines, and routine is essential to sleep regulation and to the functioning of our internal body clocks. Some tips to ensure a good nights rest include –

  1. Get up and go to bed at the same time.
  2. Take daily exercise.
  3. Shun screens before bed.
  4. Avoid coffee after 2pm.
  5. Don’t drink too much alcohol.
  6. If you suffer from night sweats invest in a cooling blanket, or swap bedding for light sheets and a low tog duvet.
  7. Make sure you are sleeping on a good pillow.
  8. Make sure the temperature is near 65°F (18.3°C), give or take a few degrees, is ideal. 
  9. Rest in bed if you wake.
  10. Practise mindfulness meditation.
  11. If you room is light invest in some black out curtains.
  12. Consider Vitamin D supplements as researchers have established a link between vitamin D deficiency and sleep problems.
  13. Download a sleep app.
#backpainblog, #BACKPAINBLOGUK, #fibromyalgia, #health, #pain, #sleep, BACK PAIN, CHRONIC PAIN, fibromylagia, sleep, sleep deprivation, sleep positions, sleep sunday

SLEEP SUNDAY – LET’S TALK ABOUT SLEEPING POSITIONS AND THE BEST ONES FOR CHRONIC PAIN…

Sleeping in the best position for your health is very important. It can make your complaint much worse and you can wake up feeling drained and in more pain. But what are the best positions to sleep in for conditions like sciatica, low back pain, rheumatoid arthritis and much more?

Here are some suggestions I have found on the internet to help you sleep correctly for your condition.

On a previous post I wrote that The Healthy Education Coach talks about how random sleeping positions can take different effects on everyone. Therefore, it can affect our health positively and negatively.

This is why you should know, what is the perfect sleeping position for your health issues. There are sleeping positions that impact numerous aspects such as back pain, sinus problems, high blood pressure.

Their infographic shows how to sleep if you have sinus problems, heartburn, neck pain, shoulder pain, high blood pressure, pms discomfort and pain, headaches, digestive problems or back pain.

To Better Days have written an article specifically on sleeping with rheumatoid arthritis and say you should try to keep your body mobile throughout the day and schedule in your sleep time and get into a routine of going to bed at the same time each night. Stay away from caffeinated drinks and blue screens before bed and allow yourself at least eight hours of sleep each night.

Also, something which I totally agree with is that your bedroom is your sanctuary. I have always gone out of my way to make my bedroom very special and a place I love to go to for an afternoons’ rest and I find this helps me turn off quickly for 40 winks or more. They also talk about making sure you have the right pillow and the right bedding and popping the pain killers or using your patches at the same time before you retire to bed. Your body clock will work much better that way.

The image below shows you the best sleep positions for rheumatoid arthritis.

#backpainblog, #BACKPAINBLOGUK, #fibromyalgia, #health, #lowbackpain, #pain, #sleep, sleep deprivation, sleep positions, sleep sunday, sleeping

SLEEP SUNDAY – LETS TALK ABOUT SLEEPING AND NIGHTMARES…

According to an article in Waay TV a combination of stress, and the pandemic more people are suffering from nightmares, experts say.

The problem started about a year ago, not long after lockdowns began around the world. Frontline workers were hard hit — a June 2020 study of 100 Chinese nurses found 45% experienced nightmares, along with varying degrees of anxiety and depression.

But nightmares have continued as quarantines and lockdowns stretched on, experts say. One reason: an increase in “night owls.”People are going to bed later and watching screen for longer periods.

The article goes on to explain that sleeping in allows more time for a deeper stage of sleep called rapid eye movement, or REM, when the body consolidates and stores memories and restores the body.

A long stretch of REM occurs in the latter part of the night, typically just before you wake up, said clinical psychologist and sleep specialist Michael Breus, author of “Good Night: The Sleep Doctor’s 4-Week Program to Better Sleep and Better Health.”

Add in the worry, anxiety and stress of the pandemic, Breus said, and you have the perfect recipe for nightmares.

So, a combination of all we have gone through over the last twelve months is probably the reason for your nightmare. “When you’re getting more REM during stressful times, you get more REM nightmares. They are calling this phenomenon ‘quaradreaming’.

Source : Waay TV