Sleep & Restoration

Sleep & Restoration

Sleep disruption is nearly universal in fibromyalgia — and it's not just about quantity. The architecture of sleep itself is altered, with reduced deep sleep and increased nighttime awakenings.

The Sleep-Pain Connection

Research shows a bidirectional relationship:

• Poor sleep increases pain sensitivity the following day
• Pain disrupts sleep architecture, creating a vicious cycle
• Non-restorative sleep contributes to fatigue and cognitive fog

Evidence-Based Sleep Strategies

🌙 Sleep Hygiene

- Consistent sleep/wake times (even weekends)
- Cool, dark, quiet bedroom (18–20°C optimal)
- No screens 1 hour before bed (blue light suppresses melatonin)
- Limit caffeine after midday

🧘 Relaxation Techniques

- Progressive muscle relaxation before bed
- Body scan meditation (10–20 minutes)
- Gentle stretching or restorative yoga
- 4-7-8 breathing: inhale 4s, hold 7s, exhale 8s

💊 Medical Support

Some medications used for fibromyalgia also improve sleep:

- Low-dose amitriptyline (improves sleep continuity)
- Pregabalin (improves deep sleep)
- Melatonin supplements (variable evidence)

Always discuss medication with your doctor.

Pacing for Energy

Beyond nighttime sleep, restoration throughout the day matters:

• Activity pacing: Break tasks into chunks with rest periods
• Scheduled rest: Not just when exhausted — proactive rest prevents crashes
• Mindful transitions: 5-minute breathing between activities