I think
that my attitude makes a big difference. I have found that the
number of hours I sleep doesn't necessarily have an impact on
whether or not I am fatigued. I can sleep 12 hours and have the
stairs feel like Mount Everest the next day and sleep 4 hours
and get through my day just fine. Try to accept that sometimes
you will not sleep. Like all the other Fibromyalgia Symptoms,
this too will go away one
Specific
Suggestions
1.
No caffeine 5 hours before going to bed.
2. Minimize carbohydrate intake
in the evening
3.
Have a time to go to bed and a time to get up. (For me getting
up at the same time EVERY DAY is critical.)
4.
Create a bedtime ritual starting about 45 minutes before you
want to go to sleep.
5.
Use your bedroom only for sleeping.
6.
Do not do anything in the evening that may stimulate or upset
you. (Like open bills in the mail or speak to people about distressing
things on the phone.)
7.
Accept dozing and light sleep as good enough rest some nights.
8.
When you are wide awake and canıt sleep, alternate time of activity
and attempts to sleep. For example: 30 minutes in bed trying
to sleep and 30 minutes out of bed in a different room doing
something that you find peaceful.
9.
Regular exercise helps improve my sleep.
10.
Find things that bring you comfort, i.e. a special blanket, a
sound machine, music, certain TV shows. I love to listen to baseball
games. I used to do it as a child sitting in my Grandfatherıs
lap. Itıs very comforting to me.
If
you still need to do more to get restful sleep, try these
things
1.
Eliminate Caffeine completely from your diet.
2.
Try the low carbohydrate diet as high blood sugar levels can
contribute to sleeplessness.
3.
Try a Memory Foam Mattress. It is made from the material that
the seats in the space shuttle is made from. Your body heat makes
the foam form to your body and reduces or eliminates bedtime
pain caused by mattress pressure. My mattress is a Remembrance
Miracle Foam bed I purchased at Mattress Giant on Concord Pike
in Wilmington. This costs about 40% less than the Swedish Tempurpedic
Foam mattress. I have had mine for two years and I am extremely
happy with it.