If you have
fibromyalgia, you may often wake up feeling tired and
unrefreshed. Some experts believe poor sleep contributes to fatigue and muscle
Getting a good night's sleep may be a big step toward
controlling your symptoms.
Practice good sleeping habits. Go to bed only
when you are sleepy, and get up at the same time each day, whether you are
rested or not.
Avoid alcohol, caffeine, and nicotine for 4 to 6
hours or longer before bedtime. These can lead to poor sleep.
to go to bed and get up at the same time every day.
Do not read,
eat, work, or watch television in bed. Use your bed only for sleeping and
Keep your bedroom at a comfortable
Make sure your mattress provides good support. Use a
neck support pillow to stabilize your head and neck during
Eliminate or block out all sound and light that may disturb
your sleep. Try using a sleep mask and earplugs to help you
If you lie awake in bed for longer than 15 minutes, get up,
leave the bedroom, and do something quiet (read or listen to music) until you
are sleepy again.
Get regular exercise. Exercise can improve sleep
and is a very important part of home treatment for fibromyalgia. But avoid
exercise during the 3 to 4 hours before bedtime, because it may keep you
How this information was developed to help you make better health decisions.