When you have got chronic fatigue syndrome (ME/CFS) or fibromyalgia (FMS), refreshing sleep is likely an occasional commodity. It is vital for us to sleep as well as we can, and paying close consideration to your sleeping environment may benefit.
We have lots of symptoms that can make sleep problematic, above and beyond any sleep disorders or abnormalities we have. Here, you’ll find some thoughts that could help you sleep better. Un-refreshing sleep, also called non-restorative sleep, is not the similar thing as insomnia (which can also exist in FM). It is not linked to how hard it is to get to sleep or to how long you sleep. Instead, un-refreshing sleep is more about the quality of your sleep. It is light, and even after sleeping for all night, you get up feeling tired and as if you have barely slept.
However, the effect of un-refreshing sleep can go well beyond feeling tired. While un-refreshing sleep and other sleep-related difficulties are considered a symptom of FM, research demonstrates that they are related to abnormalities in brain chemistry and the immune system in a difficult way and, according to a 2012 study, may serve as “both a cause and a consequence of FM.”
Selecting PJs
Just like bunching sheets, pajamas can cause pain and uneasiness if they wrinkle up beneath you or get uncomfortably wrapped around your body. Separates, for example a shirt and shorts/pants, may help minimize these problems.
Those who wear pj’s usually pay a lot of attention to the feel of the fabric and whether they put pressure on or rub sensitive parts. If you have hot flashes or night sweats, you may be interested in moisture-wicking nightwear. Breast Cancer Expert Pam Stephan has great data about numerous brands.
The Right Sheets
For those who are sensitive to touches, the wrong sheets can mean a lot of uneasiness. Numerous factors can determine the feel of a sheet, as well as thread count, quality of the material, and the kind of fabric. Different fabric types include:
- Flannel
- Cotton
- Fleece
- Microfiber
- Satin
- Silk
If you have temperature-regulation problems or hot flashes, you may want to consider temperature-control sheets. A lot of people with FMS say that sheet creases beneath them can be uncomfortable or even quite painful. You may want to find sheet straps, which keep the corners on the mattress and help prevent creasing and bunching.
Also make certain you get the right sheets for your mattress, for instance deep-pocket sheets for an particularly thick mattress.
Selecting a Mattress :
The wrong mattress can escalate your pain and have a major effect on how fine you sleep. Various types of mattress are on the market, so the next time you’re shopping for one, it pays to find the one that is going to work greatest for you. In a survey on this site, forty-three percent of people who replied said they had not found one that worked fine for them.
Of the people who had found a mattress they enjoyed, by far the most common was memory foam. The advantage is that it delivers support but doesn’t put pressure on your body. However, in blog comments, some people said the chemical smell memory foam gives off, when its new, was excessive for them, so if you choose memory foam, you may prefer to let it gas out for some days in another room. Memory foam can also be very costly, especially if you purchase a name brand.
Sleep Number air-filled beds are another popular choice. The bladders can also have a plastic odor that may take a while to go away. The adjust-ability of these beds is an advantageous for a lot of people. They have a distinct air bladder for each side, so your side can be stronger or softer than your significant other’s.
A feature some people have a problem with, is that it’s tough to lay in the middle of the bed, where the two bladders come together. Sleep Number beds are usually a bit more costly than old-fashioned inner-spring mattresses. Inner-springs did not do well in the poll, but those with a pillow top or memory-foam topper were extra popular.
Pillow Talk
Your pillow can make a big difference in how relaxed you are in bed, particularly if you are prone to pain in the neck and shoulders. You’ve got an excess of choices when it comes to a pillow. Sleep Disorders Expert, Brandon Peters, MD, has an article that may assist in selecting a pillow. Some people find more coziness with a body pillow, or a typical pillow placed between their knees.
A Feel for Fabrics
The texture and heaviness of a fabric can make a big change in how it feels to you. Here are the ones that come extremely recommended:
- Fleece
- Silk/Satin
- Stretchy knits
- Cotton
- Flannel
Some people also select shirts with the tags printed on the fabric instead of stitched in.
Related Article:
Tips for coping up with sleep challenges due to CFS and Fibromyalgia
Reference: Reproduced version of the article written By Adrienne Dellwo via VeryWell
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