what can you do to get better sleep?
Disrupted sleep is a common experience with people suffering fibromyalgia.
For example,
- Difficulty getting to sleep
- Waking up
- Can’t get comfortable
You have tried different things but nothing has helped.
Here are some insights and practical strategies that I commonly work through with people I see.
Getting better sleep is also about how you manage your energy through the day
How are you planning, prioritising and periodising your days?
Like an athlete or other peak performer, you organise chunks of time when you are active, with recharge time between.
This is your daily schedule.
Being active and managing your energy actively this way means your sleep drive builds.
Sleep drive is a build up of chemicals during the day that results in the tiredness you feel before you fall asleep.
The build up is disrupted by sleep during the day and inactivity for long periods.
If your activity levels are very low, gradually building from your baseline with small steps will take you forward. It is best to work with a healthcare professional on this until you get the hang of managing your activities and energy. It is up and down rather than linear, so the know-how is important.
Being calm and relaxed is a good second best to sleep
Some suffering comes from worrying about not sleeping.
If you are lying in bed getting worked up about being awake, this keeps you awake.
“I lay awake all night with a toothache, thinking about the toothache and about lying awake.”
~ C.S. Lewis
This is why learning and practicing skills that bring calm can be most helpful at night to create the best conditions.
There is no sleep button, but you can create the best conditions
This is what you can do.
Create the conditions:
- set your intent and make sleep matter
- a restful last hour before allotted bedtime
- create calm as you head to bed, focusing on going to sleep and being calm, letting any other thoughts be and they will pass by
- mindful breathing and other relaxation skills — best to practice outside of this time to develop your skills. It is like learning a musical instrument so on-going practice is key.
Sleep is a habit
You have to practice the habit and routine you have put in place every night.
It takes time.
Focus on your practice and its quality — this is what you can control.
You cannot control outcomes anymore than a football team can decide the final score.
But you can decide to play your best game.
If you wake up…
…and cannot get back to sleep within 20 minutes or so, it is better to get up.
Go to another room.
Stay as rested and calm as you can.
Reading or listening to something is ok.
You are aiming to create the conditions to sleep again, so avoid things that wake you further (e.g./ screens).
When you feel drowsy again, re-start your routine.
Some more tips from Sleep scientist Matthew walker
You can listen to his podcast here.
Please share this around.
See you tomorrow.
r.s.