We hear more and more about Fibromyalgia or Fibromyalgia Syndrome and especially about all the symptoms this condition carries.
One of the most common symptoms is poor sleep quality. But what can we do to improve rest in a completely... natural way? Let’s find out together!
What is Fibromyalgia?
Fibromyalgia is a chronic disorder characterized by musculoskeletal pain, stiffness, fatigue, muscle spasms, and a variety of other somatic symptoms. Moreover, according to studies conducted by the well-known Italian Veronesi Foundation, this physical condition affects roughly 90% of women, although it can also affect men and children.
The role of sleep in Fibromyalgia
One of the common aspects among people with Fibromyalgia is reduced sleep.
We know how restorative sleep is essential to recover the physical energy spent during the day, but also to allow our brains to store and consolidate the information acquired and to strengthen our system.
It goes without saying that the absence of restorative rest increases the perception of pain, and pain, in turn, reduces sleep, thus creating a real vicious cycle.
How can we improve sleep quality?
1. Make a soothing herbal tea
Valerian, passion flower, lemon balm, california poppy, and classic chamomile offer a calming and relaxing effect on the mind and muscles.
To encourage sleep, you can use them as herbal tea, but also as tablets or mother tincture!
2. Choose foods rich in Omega-3
Since the neurovegetative nervous system of fibromyalgia sufferers is put under stress, a diet rich in Omega-3 fatty acids can be a valuable aid.
Omega-3 fats are found mainly in fish and shellfish, in dried fruits such as almonds and walnuts, and in vegetable oils such as flaxseed, hemp seed and hazelnut oils.
3. A necessary recommendation: cut down sugar!
Well, this is a weak point for gluttons. But no fear, getting rid of sugar is not so difficult if we think of all the good alternatives offered by nature. Find out more in our dedicated article!
4. Treat yourself to relaxation with a hot bath or shower
Many studies have shown how stress intensifies fibromyalgia symptoms. If you can’t indulge in a spa vacation, you can certainly treat yourself to a relaxing bath or shower in the comfort of your own home.
In fact, warm water relaxes muscles and relieves tension, including mental tension. You can also try aromatherapy using essential oils. And to continue enjoying the beneficial effects of essential oils even while resting, discover the qualities of Swiss Pine and how it is used to make a special mattress protector!
5. Provide relief for your legs!
Cramps and uncontrolled leg movements at night? A study published in the Journal of Clinical Sleep Medicine confirms that fibromyalgia sufferers are more likely to experience restless legs syndrome.
There are several options to prevent or at least alleviate symptoms! For example, have a short walk or some moderate physical activity in the late afternoon. And, while in bed, slightly raise your legs by using a pillow under your ankles or change position and place the pillow between your knees. Lastly, you can opt for a comfortable adjustable bed base that you can regulate from night to night to suit your needs.
6. Practice Yoga or Tai-Chi
Both Yoga and Tai-Chi are sports that manage to combine slow physical movements with meditation and relaxation. But if you don’t have time to take a class, don’t struggle! You can certainly try out some simple exercises at home.
7. Choose the right mattress to promote your sleep
Choosing the right mattress is extremely subjective, and it would be incorrect to claim that a particular model is suitable for all people with Fibromyalgia.
However, it is certainly true that a too-rigid mattress may put more stress on pressure points and increase muscle and joint stiffness, while a too-soft mattress may not adequately support shoulders, spine and pelvis, thus stimulating neck pain, lower back pain and limb tingling.
This is why it is essential to turn to a specialized store where you can receive expert advice and try out the different mattresses available on the market. We’re sure you will have the chance to find the one that is just right for you!
