Tips for Using Technology to Sleep Better With Fibromyalgia
If you’re one of the millions of people living with fibromyalgia, a musculoskeletal pain and fatigue disorder, you know how difficult it can be to get a good night’s sleep. Impaired sleep can be one of the most debilitating symptoms of fibro, affecting not only your mood and energy but your pain levels, too.
Sometimes, those who have fibromyalgia do everything right and still experience troubled sleep. While there is no magic device or secret formula to achieving a restful slumber, there are still best practices you can follow to ensure your best chances of success.
We’ve compiled a list of helpful tips, as well as apps and gadgets that can help you get as much rest as possible.
Sunlight Therapy
The path to better sleep starts the moment you wake up. Sleep experts recommend 10 to 20 minutes of early morning sunlight every day to help with your body’s natural rhythm. The positive effects of morning sunlight exposure were shown in a study inSleep Health. If you’re able to’t make it outside (or the weather is poor), theHappyLight by Veriluxis the next best thing.
The HappyLight produces 10,000 lux, which is the recommended amount for light therapy. A product like the HappyLight can help with Seasonal Affective Disorder, jet lag, and shift work as well.
If you struggle to get out of bed in the morning, try switching on your HappyLight while you check your phone; you’ll be amazed at how quickly your body responds to the bright light.Sunrise alarm clocksare great alternatives that can provide similar effects.
White Noise Through an App
Many people with fibromyalgia are sensitive to noise. An electric fan or white noise machine can help lull you to sleep, but why buy a separate device when there are plenty of great sound apps available?
White Noise Lite is a free app (available forAndroidandiOS) that has an impressive amount of sounds to choose from. From heavy to light rain as well as unique sounds like a crackling campfire or gentle cat purring.
If you typically watch YouTube ambiance videos on your phone to fall asleep, you may have noticed that they can consume a large amount of battery life. On top of that, your phone can get incredibly hot.
White Noise Lite will continue to play when you’ve turned off your screen, meaning you won’t need to worry about waking up to a blisteringly hot phone. Even if you fall asleep and forget to plug your phone in, White Noise Lite will barely affect your battery life.
Gentle Exercise Without Repetitive Motion
When your body is hurting, exercise is likely the last thing on your mind. However, you may have noticed that days with little to no movement can contribute to poor sleep. Managing your fibromyalgia means finding the right balance between too much activity and too little.
Talk with your doctor about finding a low-resistance activity that’s right for you. Anything with repetitive motion is usually a no-go for people with fibromyalgia, so be wary of activities like tennis, golf, and softball.
Tai chi, qigong, or gentle yoga is usually a safe bet (again, ask your doctor to be safe).Yoga With Adrieneis one of the most beloved yoga channels on YouTube; she even offers a chronic pain workout that’s perfect for those with fibro.
Many types of yoga can be great for getting in shape, but for fibromyalgia,yoga that doesn’t focus on weight lossis usually the safer bet.
High Quality Pillows and Blankets
There are two sleep accessories that many people with fibromyalgia swear by: pregnancy pillows and weighted blankets. Both are great for both troubled sleepers and people with chronic pain.
Weighted blankets are believed to reduce stress and anxiety by applying gentle pressure throughout the body. Many people with fibromyalgia say that their weighted blanket reduces pain and helps them fall asleep faster.
A pregnancy or similar U-shaped pillow can help support your back, neck, and shoulders, all of which are common pain points for those with fibro.
Weighted blankets and pregnancy pillows take up a considerable amount of space and aren’t exactly cheap. For certain people with fibro, however, they can be worthwhile investments. Be sure to do a good amount of research and double-check the return policy just in case.
Practice Good Habits for Sleep
The following tips are recommended for everyone, not only those who deal with fibromyalgia. However, those with fibro may need to practice these habits more diligently, as certain aspects of everyday life are made that much more difficult with this frustrating condition.
Develop a Bedtime Routine
It’s crucial that you strive to wake up and go to bed around the same time. Get into the habit of winding down for bed at least an hour or two before you want to sleep. Your “wind down” routine can involve anything from bathing and skincare to aromatherapy with your favorite relaxing blend.
Try to limit your device use or at least apply blue light filters. You canenable Night Shiftif you have a Mac orset up Night Light for Windowsto protect your eyes. Dim the rest of the lights in your home, as well.Soft white and warm light bulbsprovide different effects, so consider switching your bulbs or investing insmart light bulbsthat can be dimmed.
Make Your Bedroom a Sanctuary
One of the cardinal rules of sleep hygiene is to only use your bed for sleeping. It can be tempting to use your bed for lounging, reading, watching TV, etc., but sleep experts advise against this.
If at all possible, do your lounging on the sofa or in another room entirely. That way, once you hop into bed for the night, your brain will know it’s time for sleep and respond accordingly.
Avoid the temptation of checking your phone in bed and start practicinggood sleep hygiene habits with your phone.
Try a Sleep Tracking App
If you try any of our tips, try a sleep tracking app to measure your progress. There are a variety of sleep tracking apps available, and the science behindhow sleep tracking apps workis worth studying to ensure you’re using the app to its full potential.
Practice Better Sleep Habits When You Wake Up
Having fibromyalgia can make your life extremely difficult. Since there is no cure, the best option is to try to manage your symptoms with the practices and devices available.
Though gadgets and apps can help you down the path to better sleep, they only work if you practice smart sleep hygiene. A sleep schedule, exercise routine, and light therapy are crucial for helping you get your zzz’s. Remember that the path to good sleep starts in the morning, so start practicing good habits right when you wake up to help get you there.
When you want to feel more refreshed and prepared for each day, try using these devices to enhance your wake-up habits.
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