Fibromyalgia and Sleep: What’s the Connection?
Key Takeaways:
Fibromyalgia is a chronic condition affecting sleep quality.
Fibromyalgia symptoms like pain and tenderness can cause sleeping disorders like insomnia, restless leg syndrome, sleep apnea, and nonrestorative sleep.
The exact cause of fibromyalgia is unknown, although it’s been suggested that poor sleep may be a risk factor.
To sleep better with fibromyalgia, establish a sleep schedule, create a sleep-friendly environment, take medications, try relaxation techniques, and engage in physical activity.
Living with chronic illness can cause unpleasant symptoms affecting your quality of life. Sleep is essential to leading a healthy lifestyle. For invisible illness warriors, their symptoms can affect their sleep health. Fibromyalgia is one of many chronic illnesses that can impact a person’s sleep quality.
Continue reading to learn more about fibromyalgia and its connection to sleep.
Defining fibromyalgia
Fibromyalgia is a chronic condition that can cause symptoms like pain and tenderness. There is no exact cause of fibromyalgia, but people with this condition tend to have a heightened pain sensitivity.
Additional symptoms of fibromyalgia include:
Fatigue
Sleep troubles
Muscle and joint stiffness
Numbness or tingling in the arms and legs
Difficulties concentrating, thinking, and remembering (also known as “fibro fog”)
Digestive problems
Currently, there isn’t a cure for fibromyalgia.
The connection between fibromyalgia and sleeping troubles
Let’s take a look into the association between fibromyalgia and sleep disorders.
Fibromyalgia sleep disorders
As mentioned, one common symptom people with fibromyalgia face are sleep disturbances. Many with fibromyalgia say that sleeping or lacking sleep is a significant challenge in this chronic condition. However, according to the Arthritis Foundation, it’s unknown whether a lack of sleep worsens fibromyalgia symptoms or if the pain from this condition causes poor-quality sleep.
Here’s a look at the most common sleep disorders people with fibromyalgia have:
Insomnia is a common sleep disorder that causes difficulties falling asleep, staying asleep, and getting quality sleep. Insomnia can last a few days up to several weeks.
Restless legs syndrome (RLS), also known as Willis-Ekbom Disease, primary RLS, and idiopathic RLS, is a neurological condition that causes an uncontrollable urge to move your legs. RLS can cause uncomfortable symptoms, such as prickling or itching in the legs.
Sleep apnea is another common sleep disorder that causes breathing to slow or become shallow. With sleep apnea, breathing may stop for a few seconds or last several minutes.
Nonrestorative sleep (NRS) occurs when you wake up not feeling refreshed from a night’s sleep. You may have slept the recommended hours, but your sleep quality was poor.
Could sleep disturbances cause fibromyalgia?
While the exact cause of fibromyalgia is unknown, some believe that sleep difficulties may be a potential cause of this chronic illness. According to a 2015 review from Nature Reviews Rheumatology, sleep deprivation in non-immunocompromised individuals can lead to fibromyalgia symptoms such as myalgia, tenderness, and fatigue. This suggests that sleep disturbances might be a risk factor for developing certain chronic conditions.
Good quality sleep reduces pain
Good sleep makes you feel more energized throughout the day but can also help ease chronic pain. A 2014 review from the Journal of Pain revealed that good sleep could improve the long-term prognosis of people with tension-type headaches, migraines, and chronic musculoskeletal pain. Also, it’s been revealed that improved sleep quality can limit the need for pain medications.
A person with fibromyalgia struggling to get good quality sleep is less likely to get the benefits of improved sleep quality, such as reduced pain.
The role of sleep in fibromyalgia management
There are ways to improve sleep quality in fibromyalgia management. Addressing sleep issues is essential for effective fibromyalgia management.
Listed below are tips for sleep management with fibromyalgia.
Establishing a regular sleep schedule
Maintain a consistent sleep-wake cycle by going to bed and waking up at the same time each day, including weekends. This method will help regulate your body's internal clock.
Creating a sleep-friendly environment
Try to make your bedroom a sleep sanctuary. Keep your bedroom dark, quiet, and at a comfortable temperature. In addition, you can invest in a supportive mattress and pillows to get optimal comfort as you sleep.
Practicing relaxation techniques before bed
Engage in relaxing activities such as reading, taking a warm bath, or practicing deep breathing exercises to prepare your body for sleep.
Medications for insomnia and pain management
Sedatives or muscle relaxants can promote better sleep and alleviate fibromyalgia pain.
Cognitive-behavioral therapy for insomnia (CBT-I)
CBT-I is a therapeutic approach that identifies and changes thoughts and behaviors contributing to insomnia. It can be effective in improving sleep quality.
Continuous positive airway pressure (CPAP) for sleep apnea: If sleep apnea is present, a CPAP machine may be prescribed to ensure uninterrupted breathing during sleep and reduce associated symptoms.
Exercise and physical activity
Regular exercises, such as low-impact aerobic or gentle stretching, can help improve sleep quality and reduce fibromyalgia symptoms. However, consult with a healthcare professional before starting any new exercise regimen.
Mind-body techniques
Yoga, meditation, and deep relaxation can reduce stress and improve sleep quality.
Complementary therapies
Some individuals find relief from fibromyalgia symptoms and improved sleep through complementary therapies like acupuncture, massage therapy, or aromatherapy. While results may vary, these approaches can be worth exploring.
Fibromyalgia and sleep are connected in many ways. Fibromyalgia can worsen sleep, or poor sleep quality may cause this chronic condition. Good sleep health is crucial to improved quality of life, so recognizing and addressing sleep issues could benefit fibromyalgia management.
How Chronius Can Help
If living with chronic illness feels like a full time job, you aren’t alone.
That’s why at Chronius, we make it easy to navigate the healthcare system as a patient. Our online care management platform brings together all of your health records and offers a 1-click appointment prep tool that easily synthesizes your health story for your care team. You also can track all of your symptoms, identify trends, learn from vetted medical information, and follow a custom patient journey map. Plus, if you needs hands on support, our Care Advocates are available to help you with any issues you may hit up against. Personalized support as you navigate your care journey is what we are all about.
Interested in learning more and signing up for our waitlist? Claim your spot today.
