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How Fibromyalgia Affects Sleep & Sleep Strategies

senior woman laying on her side in bed, struggling to fall asleep.

G'day, mates! If you're not too familiar with it, fibromyalgia is a condition that brings along a lot of pain, tiredness, and yes, even trouble sleeping. And today, we're going to talk about why getting a good night's sleep can be tough for folks dealing with fibromyalgia.


Why Fibromyalgia Messes with Your Sleep

Picture this: you're in bed, trying to get some shut-eye, but your body just won't cooperate. The pain from fibromyalgia makes it hard to find a comfy position, and even when you do, you're constantly waking up throughout the night. It's like your body just can't seem to catch a break, and it leaves you feeling more tired than a horse after a long ride.

So, why does this happen? Well, fibromyalgia makes your body super sensitive, so even little things like noise or changes in temperature can wake you up. And the pain and poor sleep just keep feeding into each other, making it harder and harder to function during the day.


6 Sleep Strategies for Managing Fibromyalgia Symptoms

Now that we understand the challenges fibromyalgia presents when it comes to sleep, let's explore some strategies to help manage these symptoms and improve sleep quality.

  1. Stick to a Regular Sleep Schedule: Try to go to bed and wake up at the same time every day, even on weekends. Consistency can help regulate your body's internal clock and improve sleep quality.

  2. Create a Relaxing Bedtime Routine: Develop a calming routine before bed to signal to your body that it's time to wind down. This could include activities like reading, taking a warm bath, or practicing relaxation techniques such as deep breathing or gentle stretching.

  3. Optimize Your Sleep Environment: Make your bedroom a sleep-friendly sanctuary by keeping it cool, dark, and quiet. Invest in a comfortable mattress and pillows that provide adequate support and minimize discomfort.

  4. Engage in Low-Impact Exercise: Incorporate regular, gentle exercise into your daily routine to help alleviate fibromyalgia symptoms and promote better sleep. Activities like walking, swimming, or tai chi can be beneficial without exacerbating pain.

  5. Manage Stress: Stress can worsen fibromyalgia symptoms and disrupt sleep. Practice stress-reducing techniques such as mindfulness, meditation, or progressive muscle relaxation to calm the mind and prepare for sleep.

  6. Limit Stimulants and Electronics Before Bed: Avoid consuming caffeine or engaging in stimulating activities close to bedtime, as they can interfere with your ability to fall asleep. Minimize exposure to electronic devices, as the blue light emitted can disrupt your body's natural sleep-wake cycle.


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By incorporating these sleep strategies into your daily routine, you can help manage fibromyalgia symptoms. Remember, finding what works best for you may take some trial and error, so be patient with yourself and don't hesitate to seek support from healthcare professionals if needed. Here's to restful nights and brighter days ahead!


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