It may feel impossible to break out of this pain-sleep cycle, but there are small — even enjoyable — steps you can take to ease fibromyalgia symptoms and set your mind and body up for restorative rest.
Create a Calming Environment (and Routine)
It’s especially important for people with fibromyalgia to set the stage for sleep, dimming the lights, keeping the bedroom quiet, and limiting screen time close to bedtime to help the nervous system settle down. Hypersensitivity to light, noise, or touch is more common in people with fibromyalgia than in people with other types of chronic pain.
Spending the last 30 to 60 minutes before shut-eye doing calming activities — such as listening to soothing music or reading — can also help you wind down and send a clear signal to your brain that it’s time to rest.
Warm Up for Comfort
Heat can be especially soothing for pain, according to the American Fibromyalgia Syndrome Association. Try taking a hot bath or using a heating pad to help relax stiff or achy muscles as you prepare for sleep. A heated blanket or mattress cover and warm, thick socks can also be a comfy combo on colder nights.
Go for Softness
Many people with fibromyalgia prefer a soft mattress over a firm one, as it helps ease sore muscles, joints, and tender points. If a new mattress isn’t in your budget, consider investing in a comfortable, cushiony mattress topper to improve nighttime comfort. If you are one of the many people living with fibromyalgia who also has a skin condition, it may help to check your bedding to make sure the fabric isn’t worsening any itch.
Try a Simple Relaxation Practice
These steps should help ease pain and promote high-quality sleep, but if you’re still waking up not feeling refreshed, talk with your care team. They may be able to recommend sleep medications, tests for sleep disorders (such as sleep apnea, which is common in people with fibromyalgia) or other strategies for improving your shut-eye.
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