Body Functions Best with Eight Hours of Sleep
Here are the best tips for a good night sleep for Fibromyalgia Treatment. As an adult your body functions best when it operates on 7 to 8 hours of restful sleep. Many suffering from fibromyalgia are hard-pressed to get a few hours. However, these are top 5 tips that have been compiled that assist in getting more restful and consistent sleep. During sleep there are important shifts in the types of chemicals the body is producing as opposed to during the course of the day. Poor sleep has been linked to increased risk of serious health problems such as arthritis, diabetes, high blood pressure and obesity. Another challenge that faces us as we age is that our sleep patterns change so that we spend more time in the less restful stages and also less time in the deeper stages of REM sleep. With poor sleep an individual will find that their pain threshold lowers, making them more sensitive to pain and its intensity level.
So, tip #1: A comfortable, clean bed in a quiet bedroom is an important ingredient to getting a good night’s sleep. Key words are comfortable and clean. A quality mattress should provide adequate support for the body offering just enough support so that moving from one position to another doesn’t wake you up or place you in an uncomfortable position. Some individuals benefit from a 2 or 3 inch memory foam topper that provides a firm yet supportive sleep in various positions. Slipping into clean sheets can set the mood for a positive sleep experience as well. There’s nothing like the sensation of sliding under fresh clean covers.
Create a Calm and Soothing Sleeping Environment
Moving onto tip #2, set up the bedroom so that it encompasses a calming and soothing atmosphere conducive to sleep. This means trying to eliminate any extraneous noises, lights or distractions that may interfere with getting the most out of a night’s sleep. If an individual is sensitive to excessive light they may also consider investing in black out drapes or dark window curtains. Or at least have an eye mask handy which can be a great asset if traveling. Noise is a little more challenging to deal with. There are a variety of white noise machines on the market that can provide a more calming and soothing sound background. Ideally, your bedroom should be used for just sleep. Avoid the temptation to use it as a second family room for watching TV.
Tip #3: To help you get a more restful sleep stop watching TV or using the computer at least 30 minutes before going to bed. Watching the TV or computer screen causes electrical activity in the brain to increase thus making relaxation and sleep more difficult to achieve. Try reading a fiction book 20 to 30 minutes before turning off the lights. This allows your brain to transition to more relaxing thoughts as opposed to being in problem-solving mode.
Get Into a Set Routine
Tip #4: Get into the routine of going to bed at the same time each night, preferably before 10 p. m. This is conducive to a more restful sleep. This positive habit helps to establish an important biological rhythm in the body. The body adapts well to positive habits that are going to help it recover and function at an optimal level.
Lastly, Tip #5: Stay hydrated. Proper hydration throughout the day allows the body to flush out nasty toxins that can build up in the muscles and joints increasing the incidence of fibro flare ups. Get into the habit of drinking a glass of water every hour or so, especially when you’re feeling a little under the weather. A nice cup of herbal tea prior to turning in for the night can also be beneficial. Some well-known herbal teas that offer a calming and relaxing effect are Chamomile, Valerian Root or Passion flower. Well, there you have it- some great tips on how you can get a better night’s sleep which will hopefully reduce morning fatigue and overall daily life.