Learn the Keys to Sleeping With Fibromyalgia—and Enjoying the Day

Mood swings, chronic pain and sleep issues are a few of the troublesome symptoms of fibromyalgia. But it's not a hopeless cause. Learn ways to get a better handle on your sleep issues—and a better night's rest in the process.

Maintaining sleep with fibromyalgia

Sleep deprivation can cause fibromyalgia-like symptoms in people without the condition, according to a 2015 study. A full night of quality sleep is important for everyone, but it's especially true for those dealing with chronic pain.

Unfortunately, there are some common barriers to sleep for those with fibromyalgia, according to Marc Warner, the founder and CEO of GhostBed in Fort Lauderdale, Florida.

"It's common for fibromyalgia sufferers to experience insomnia, frequent waking during sleep and horrible stiffness in the morning," Warner said. "Some common symptoms you might notice [include] temperature regulation, sleep apnea, fatigue and insomnia, and restless leg syndrome."

While the correlation between sleep apnea and fibromyalgia isn't yet fully understood, Warner said the condition can be related to circulatory issues.

Black-out curtains and nighttime routines may be a good start to improving your sleep.

Sharing blankets with a partner may be unrealistic if you're temperature-sensitive or ping-ponging from hot to cold, but night sweats don't necessarily eliminate owning heavy blankets.

Sweat-wicking fabrics like cotton and bamboo may require more frequent laundering, but they'll help promote air circulation and shouldn't cling to the skin.

Heated blankets or heating pads in the bed can do more than keep you warm at night. They can help alleviate morning stiffness associated with fibromyalgia. Fibromyalgia patients can begin stretching before they're even out of bed or resemble a more traditional yoga regimen.

Recommended

• The Best Sex Positions for Your Fibromyalgia: 'Soft sex' can be great sex, especially to help you minimize pain and pressure.
• Friendly Lifestyles for Living With Fibromyalgia: You can't treat the condition by yourself, but you can engage in some fibromyalgia self-care.
• Sexual Alternatives for Anyone Living With Chronic Pain: Experimentation and exploration are key when trying to find that sweet spot.

External factors that affect sleep

"Many people with fibromyalgia are sensitive to temperature changes," said Jacob Teitelbaum, M.D., a board-certified internist in Kona, Hawaii. "Heat may bother you more than usual. This is because the disorder can affect your blood flow, reducing your ability to sweat. The same goes for colder temperatures."

One of fibromyalgia's rarer symptoms is excessive sweating and feverish sensations. Theories abound about whether oversensitivity to temperatures is enhanced by common medications prescribed for fibromyalgia or an excess of pain nerves disrupting blood flow.

"Some of the most common triggers of flare-ups include physical or emotional stress, poor sleep, and weather changes," Teitelbaum said. "Managing your stress can be particularly helpful. Explore different strategies for reducing your stress levels, such as practicing meditation and deep breathing or engaging in gentle movement like walking or stretching."

Journaling can also be a helpful tool to help better cope with stress, said Jeff Gladd, M.D., a family practice physician in Fort Wayne, Indiana.

"While each person is different and some triggers may be out of your control, it can be helpful to keep a log of your symptoms and the causes of your symptoms so that you can do your best to avoid them," Gladd said.

Dating someone with chronic pain

Ideally, a relationship won't exacerbate any pain-causing stress. Keep expectations realistic when you're dating someone with chronic pain.

"When somebody with fibromyalgia keeps canceling out at the last moment, it is not because they are not considerate," Teitelbaum said. "It is because they don't know how their energy and pain will be until the time of the activity comes."

If a big trip is on the horizon, be mindful of your partner's health, but don't fall into the role of micromanager. Whether it's stress-induced pain or period pain causing a flare-up, try to be a supportive partner.

"When traveling [together], don't overly limit your activity. This will leave them feeling guilty," Teitelbaum said. "Work out something with them that they can join in. Perhaps the first activity of the day [you do alone], and you can meet up with them later in the day."

Be open to making changes as your partner's health requires—and that includes sexual activity. Just don't forget to make time for yourself, too.

"Keep plans flexible. Give yourself permission to do the things you want to do if you are a caregiver while inviting the person with the illness to join if they are able. But be OK if they don't join in," Teitelbaum said.

Give yourself space in your relationship. You don't have to do everything together. Take into account each other's attachment style so you have a better idea of how to engage with your partner.

"If you do an activity that you think will trigger pain, consider a hot bath with 2 cups of Epsom salts," Teitelbaum said. "These are magnesium salts that have potent muscle relaxant properties. A heating pad … can also be very helpful as well after these activities or when pain hits."

How to be a caregiver for someone with fibromyalgia

All of these measures listed have been for the good of the person suffering from fibromyalgia, but those helping someone with this lifelong condition need to also consider their happiness.

The reality of full-time caregiving can cause burnout, so pair compassion with boundaries, according to Teitelbaum.

"The bottom line is to give yourself permission to say no to things that feel bad," Teitelbaum said. "If you need a rationale, [think about this]: If you burn out, who will be able to help this person? Saying yes to helping in ways that feel good and no to things that don't is the best thing you can do for both you and your loved ones for the long term."

The bottom line

Getting to sleep, staying asleep and sleeping with fibromyalgia may require more preparation, but it can be manageable. Be flexible and open to changes. Swap your bedding, incorporate nighttime routines for good sleep hygiene and speak to your doctor about other methods you can use for better sleep.