How To Sleep Better With Fibromyalgia In 5 Simple Steps

Sleep is a huge challenge for many people with fibromyalgia. Without knowing how to improve your sleep, you’ll continue to struggle with exhaustion, brain fog, and worsening pain. Instead of waking up refreshed, you may find yourself dragging through the day, unable to focus or enjoy life.

You’re in the right place! I created this proven, five-step process to help you sleep better with fibromyalgia based on my research and experience over the past 8 years. We’ll cover everything from optimizing your sleep environment to balancing key hormones involved in sleep physiology. Along the way, I’ll highlight common mistakes to avoid and tips that have helped my clients get lasting results.

Just follow these steps, and by the time you finish Step 5, you’ll feel more rested, experience less pain, and have the energy to do more of what you love.

Ready? Let’s go!

Step 1: Optimize Your Sleep Environment

Before you can improve your sleep quality, you need to set up the right conditions for restful sleep. Your bedroom should be a sanctuary that promotes relaxation and minimizes disruptions.

Here’s what to do:

• Keep your bedroom cool (around 60-67°F or 16-19°C) to support deep sleep.

• Use blackout curtains or an eye mask to block out light.

• Eliminate noise with earplugs, a white noise machine, or a fan.

• Invest in a high-quality mattress and pillows that support your body and reduce physical discomfort.

What to look out for:

Many people overlook how much their sleep environment affects their rest. If you’re waking up in pain, try adjusting your mattress, pillows, and room temperature first.

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Step 2: Follow a Consistent Sleep Schedule

At this point, you might be thinking, "I already try to sleep at the same time, but it doesn’t help."

You may be wondering how this could even work, when you can’t fall asleep quickly or stay asleep through the night.

I get it—fibromyalgia can make it feel impossible to get more than a few hours of interrupted sleep. But even small adjustments can make a big difference over time if you keep practicing.

Here’s what to do:

• Go to bed and wake up around the same time every day, even on weekends.

• Avoid napping if possible. Rest periodically throughout the day with your eyes closed instead (if you must nap, aim for 20-30 minutes).

• Expose your uncovered eyes to natural sunlight in the morning to help regulate your internal clock and reset your circadian rhythm.

What to look out for:

Many people with fibromyalgia struggle with altered circadian rhythms and issues with producing enough melatonin at night (our sleep hormone). If you have trouble falling asleep, avoid bright screens and artificial light at least an hour before bed to encourage melatonin production.

Step 3: Address Sleep Apnea and Other Sleep Disorders

Are you waking up feeling unrefreshed despite being in bed for at least 8 hours? You may have an underlying sleep disorder like sleep apnea, which is common in people with fibromyalgia.

Here’s what to do:

• Watch for symptoms of sleep apnea, such as loud snoring, gasping for air at night, extreme daytime fatigue, or headaches on waking.

• Talk to your doctor about a sleep study if you’ve never had one before.

• Use a CPAP machine if prescribed, as untreated sleep apnea can worsen pain, fatigue, brain fog, and other conditions such as high blood pressure.

What to look out for:

Many people dismiss sleep apnea as a minor issue or avoid going for a sleep study because of the inconvenience. Treating sleep apnea appropriately ensures the brain is getting enough oxygen through the night and can significantly improve sleep quality, energy levels, and overall fibromyalgia symptoms.

Step 4: Balance Your Cortisol and Melatonin Levels To Improve Sleep With Fibromyalgia

We’re just about done! Now, let’s address your body’s natural sleep-wake cycle (also called your Circadian Rhythm).

how-to-sleep-better-with-fibromyalgia-in-5-simple-stepsFirst, I need to introduce two important hormones involved in your body’s 24 hours clock, Melatonin and Cortisol.

Melatonin is a hormone produced by your brain in response to darkness. Melatonin is the hormone that makes you feel sleepy. Typically, melatonin begins to be released once the sun sets, peaks between 2am to 4am, and then decreases gradually until the sun rises.

Cortisol is our stress hormone. Release of cortisol can be triggered by stress; however, it is also released throughout the day to give us energy to tackle the day. Under normal circumstances, cortisol is released in the morning to wake us up and peaks around 30 to 60 minutes after waking. Cortisol then gradually decreases throughout the day, as long as the day isn’t too stressful.

Research on fibromyalgia shows issues in the amounts of cortisol and melatonin produced, as well as the timing of their release. This becomes a problem for sleep, as melatonin is not released appropriately if cortisol levels are too high.

If you’re interested in learning more about the connection between stress, cortisol, and fibromyalgia, check out this blog post I wrote on the dysfunctional stress response in fibromyalgia.

Imbalances in the amounts and timing of melatonin and cortisol release make it harder to fall and stay asleep. To support a natural rhythm, and appropriate amounts and timing of these hormones:

• Limit caffeine and stimulants after 11am to prevent nighttime cortisol spikes.

• Incorporate relaxation techniques, such as deep breathing, meditation, or gentle yoga. This is especially effective in the evening time, before bed.

• Reduce your stress as much as possible. Triggers of the stress response can be mental, emotional, or physical. Ensure you’re considering all possible stressors.

What to look out for:

Cutting down on caffeine and stimulants that give you energy and help you get through the day is a challenging, but essential step to improving your sleep. Instead of consuming energy-boosting food and drinks, focus on incorporating more short rest periods throughout the day and consuming regular protein-rich meals.

Step 5: Fuel Your Body with the Right Nutrients

This is the last step! Your diet plays a crucial role in sleep quality. Deficiencies in key nutrients can contribute to insomnia and restless nights.

Here’s how to support your sleep with nutrition:

• Eat foods rich in magnesium, such as leafy greens, nuts, and seeds, to relax you and relieve muscle tension.

• Incorporate tryptophan-rich foods, like turkey, eggs, and bananas, to boost serotonin and melatonin production.

• Stay hydrated throughout the day but avoid drinking too much water right before bed to prevent nighttime trips to the bathroom.

What to look out for:

Avoid sugar and processed foods before bedtime, as they can cause blood sugar spikes that disrupt sleep.

Bonus! Try Gentle Movement Before Bed

One trick I’ve found incredibly helpful is light stretching or gentle yoga before bed. It helps release muscle tension, reduce pain, and signals to your body that it’s time to relax. Try a short 10-minute routine and see if it makes a difference for you!

Key Takeaways

Congratulations! You just learned how to improve your sleep with fibromyalgia, without taking more pills. Follow these five steps to wake up feeling more rested, clearer headed, and in less pain:

1. Optimize your sleep environment.

2. Follow a consistent sleep schedule.

3. Address sleep apnea and other sleep disorders.

4. Balance your cortisol and melatonin levels.

5. Fuel your body with the right nutrients.

I’ve given you my best tips, but knowing them isn’t enough—it’s time to take action! Click here to get your very own copy of these 5 steps for quick and easy reference.

Want More Support In Getting A Restful Sleep?

If you’re ready to dive deeper into getting restful sleep and feeling your best despite fibromyalgia, I invite you to join us in The Flourishing With Fibromyalgia Academy!

The Flourishing With Fibromyalgia Academy is a comprehensive membership designed to help individuals with fibromyalgia effectively manage their symptoms and reclaim their lives. It includes in-depth courses covering all aspects of living with fibromyalgia, a supportive community, accountability, live sessions, and more. With step-by-step guidance, the Academy empowers you to reduce pain, boost energy, and clear fibrofog naturally. All so you can finally get back to the life you’ve been dreaming of.

Join the Flourishing With Fibromyalgia Academy here.

Want a behind the scenes peak? Click here to see the Flourishing With Fibromyalgia Academy in action!

References:

Köseoğlu, H. İ., İnanır, A., Kanbay, A., Okan, S., Demir, O., Çeçen, O., & İnanır, S. (2017). Is There a Link Between Obstructive Sleep Apnea Syndrome and Fibromyalgia Syndrome?. Turkish thoracic journal, 18(2), 40–46. https://doi.org/10.5152/TurkThoracJ.2017.16036