10 Steps To A More Restful Sleep

According to the National Sleep Foundation, approximately 70 million people in the United States are affected by a sleep problem. Americans suffering from chronic sleep disorders number about 40 million not to mention the additional 20-3- million affected by intermittent sleep-related problems.

Outside of pain, the next big complaint of Fibromyalgia patients is the lack of or intermittent sleep, all of which unfortunately puts our already sensitive systems into a downward spiral of harsher pain, more fatigue, brain fog and longer recovery times. It is also important, that studies have found a relationship between the quantity and quality of one's sleep and many other health problems. For example, insufficient sleep may be linked to weight gain, hypertension, cardiovascular problems and the onset of diabetes.

Here is a list of 10 tips for sleeping restfully. Keep in mind that these are intended for "typical" adults with occasional sleep problems; however through my research and in talking with other FM sufferers these have help aide in decreasing pain and promoting more healthy sleep patterns.

1. Maintain a regular sleep schedule - Our bodies have a natural clock and a regualr sleep schedule conditions our physiology with a sleep-wake cycle. A regular waking time in the morning strengthens this cycle and can help the onset of sleep at night. It is important to keep a regular bedtime and wake-time, even on the weekends when there is the temptation to sleep-in.
2. Bedtime Do's - Establishing a regular sleep routine will condition your mind and body to switch from activity to sleep. Your routine might include listening to soothing music, reading a book, a warm glass of milk or a hot soak in the tub. Another easy trick just before retiring is to dim the lights to tell your body it is time to rest.
3. Bedtime DON'TS - Avoid eating a heavy meal before bedtime. Your should finish eating at least 2-3 hours before your regular bedtime and avoid spicy food that may cause heartburn. In addition, a common mistake, many people think alcohol is a sedative, but it actually disrupts sleep, causing nighttime awakening. Other things to avoid include caffeine (e.g. coffee, tea, soft drinks and chocolate) and cigarettes (nicotine) 
4. Your Bed is not a Desk - The only purpose for your bed should be for sleeping and sex. Do not use it as a workspace for sorting out papers or surfing the internet. Create a healthy "body" relaxing environment and not a "brain" activity space. Remove work materials, computers and televisions out of your sleep environment. This was one of the hardest things for me to change about my routine, but can honestly say out of all the things I have tried and stuck with this has shown profitable results.
5. Bedroom Harmony - Your bedroom should be pleasing, clutter-free and reflect the value you have for sleep. Your bed and pillows should be comfortable. Adjust the elements in your room such as light (dark is best), temperature and noise. If necessary, use blackout curtains, eye shades, earplugs, air purifiers, humidifiers, fans and other devices. I was a jet-setter/road warrior for years and became so accustomed to using eye shades and earplugs to block out hotel/plane noise that even now I still use them. 
6. Nurture Your Body - Visiting a holistic therapist each month will help release body tension, quiet the mind and correct and imbalances. The choices are unlimited, like acupuncture, massage, reflexology, chiropractic and more. All have shown to give promising results to Fibromyalgia sufferers. 
7. Exercise Regularly (this is the hardest of all recommendations for Fibro patients to integrate due to increased pain and chronic fatigue) - Avoid exercising late at night because it raises your body temperature and makes you more alert. If you exercise at night, complete your workout at least three hours before bedtime. The best time to exercise is late in the afternoon.
8. Diet and Supplements - Feed your body healthy nutritional food with plenty of fresh green vegetables and fresh fruit. In addition, you can take a high quality supplement vitamin each day as well. This could be crucial for those of us who also suffer from Irritable Bowel Syndrome. Knowing what flairs your body can keep you from eating temperamental foods near bedtime.
9. Resolve Mental and Emotional Issues - Leave your work at work. If there are still things on your mind then make a to-do-list for you to reference in the morning. Avoid having arguments unresolved. If you have an issue with something that was said, or are angry then write your feelings in a journal and do a brain download. Do NOT re-read this journal. If you still have issues in the morning, then speak to that person or speak to a professional.
10. Don't Watch The Clock - If you can NOT fall asleep, it is best NOT to lie in bed and try to "force" yourself to sleep. Avoid checking the clock repeatedly. According to experts, if you do not fall back asleep within 15-20 minutes, you should get out of bed and go to another room. Try something relaxing such as listening to music or reading. 

We all know that getting a good night sleep every night is important to recharge our bodies and mind. The quality and quantity of sleep is crucial for health , safety and longevity. Try to integrate as many of these into your routine that you are comfortable with and be resilient. Just because one does not work on the first try it does not mean it won't help over time. You have to re-train your mind and body to make the correct changes and if there is one thing I know about Fibro patients is that we are not quitters, so fight your insomnia the right way and hopefully win in the end with pleasant dreams and better nights.