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‘The Sandman’ Hates My Guts… ~ 4 Tips To Help You Sleep Better With FMS

Sleep disturbances are reported by 75% of people with fibromyalgia, and in 73% of those with M.E.  It is well known that undisturbed sleep is vital to health, but why?  So many processes take place when the human body sleeps.  It may seem like the ultimate inactivity however when asleep, the body is involved in thousands of activities that keep it running unimpaired.  During sleep the body is; sorting through information taken in during the day to sift through what is important from what can be discarded, healing and knitting cells damaged along the way, detoxing harmful chemicals from the blood, boosting the immune system, burning calories, and much more.

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That’s a lovely list of wondrous and magical undertakings a good nights sleep can conjure.  What’s on the ‘B’ side?  Well, if sleep deprivation is one of the cards you’ve been dealt from the ‘invisible chronic illness’ deck, it’s logical to assume (and scientifically proven) that the opposite effects are taking place inside your body.  Lack of sleep is damaging the body as a whole to a certain extent.  It’s also a ‘catch-22’ situation; you can’t sleep because of your condition, lack of sleep exacerbates that condition, which makes it impossible to sleep….aaaannnddd round & round it goes.

sleep4a It’s not only the act of falling asleep that’s the problem, it’s the staying asleep that disturbs the slumber of the chronically ill.  Having fibromyalgia means having an overstimulated sympathetic nervous system.   This causes the brain to race when attempting to go to sleep, and a jerk response like ‘falling’  that happens over and over making uninterrupted sleep difficult.

4 tips to help you sleep better with fibromyalgia

 4 Tips For A Better Sleep:

 1) keep your diet free from processed, digestion aggravating foods,  and go to bed on an empty stomach to avoid digestion issues from waking you up

2) warm baths at night

3) cool/dark/uncluttered sleep environment with white noise like rain sounds playing in back round

4) mild forms of exercise if possible to keep muscle mass limber and restless leg syndrome at bay

~

~Recipe Of The Week:

~Roasted Corn & Shrimp Salad with Southwest Spicy Ranch Dressing~

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~bag raw shrimp

~olive oil/salt/pepper

~fresh corn kernels

~cherry tomatoes, halved

~3 avocadoes diced, tossed in juice of a fresh lime

~1 can black beans, rinsed and drained

~black olives, halved

~1 cup extra sharp cheddar cheese, grated

~parsley, chopped

~1 head romaine, chopped

~1 bag spinach, chopped

Toss shrimp with olive oil and season with salt and pepper.  Bake at 350 for 5 minutes, set aside.  In extremely hot pan (preferably cast iron) roast corn, without stirring so it browns properly for first 4 minutes or so, then can toss to continue browning. Do not burn.  Arrange salad and sprinkle with parsley.

~Spicy Ranch

~1 packet of dry ranch dressing

~1/2 packet of taco seasoning

~1 cup mayonnaise

~1 cup whole milk

~1/2 cup sour cream

Whisk all ing together and refrigerate until ready to use.

swsaladfinal2A

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Lily & My Interview With Medea Karr FNP & Her Pup, FibroDog! ~ How Pets Can Help With Chronic Illness
Nothing Is Im'paws'ible ~ How Pets Help The Mental & Emotional State Of The Chronically Ill

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12 Comments

  • Reply
    Claire
    September 12 at 5:50 am

    Great blog – good tips and delicious looking recipes. I’ll look forward to more inspiring blogs from you 🙂

    Keep smiling 🙂
    Claire

    http://clairescomfycorner.com/

    • Reply
      kristine
      September 12 at 10:48 am

      Thank you Claire! And thanks for stoppin’! Look forward to hearing from you again 🙂

  • Reply
    Elaine
    September 17 at 6:52 am

    Oh My!! This looks amazing!! Yummy! I would love for you to stop by and Join my Link Party – My 2 Favorite Things on Thursday!! It’s going on now until Monday. I would love to have you and I pin everything! Have a great week!!

    • Reply
      kristine
      September 17 at 9:02 am

      Thank you Elaine! Heading over now 🙂

  • Reply
    Gary McArthur
    September 20 at 1:27 am

    I’m one of the 73% who, until recently, couldn’t sleep for more than three or four hours a night.
    I say ‘until recently’ because at the moment I’m having the best sleep I’ve ever had – http://www.fibroblog.co.uk/2015/09/nrem-sleep-system-my-sleep-aid-trial.html
    Great post and thanks for sharing.
    Gary

    • Reply
      Elaine
      September 22 at 5:08 pm

      Thanks for sharing on My 2 Favorite Things on Thursday!! Hope to see you again this week!! I pinned this to My 2 Favorite Things Pinterest Board!

  • Reply
    Deborah Davis
    September 21 at 7:27 pm

    I have suffered from sleep issues for years so I can totally relate to your post and appreciate your tips for better sleep. I found that magnesium supplements and lavender essential oil are helpful for me. Thank you for sharing this healthy and delicious Roasted Corn & Shrimp Salad with Southwest Spicy Ranch Dressing with us at the Healthy Happy Green and Natural Party Blog Hop! I’m pinning and sharing. I can’t wait to see what you share with us next!

    • Reply
      kristine
      September 21 at 9:09 pm

      Thanks Deborah! Will try that 🙂

  • Reply
    Jenny
    September 22 at 4:16 am

    Wow that recipe would be worth the no sleep looks delicious. Only joking my husband suffers from true harsh insomnia so I can’t imagine if you had that on top of fibro and anything else as its so hard on a health body. bless you. Thank you so much for linking up to Share With Me #sharewithme

    • Reply
      kristine
      September 22 at 6:40 am

      Sorry to hubby, such a bummer 🙁 Have wonderful day Jenny, thanks again 🙂

  • Reply
    Jayne
    October 7 at 6:52 am

    Two words: hot tub. I’ve had fibromyalgia for about 5 years now and the hot tub makes a world of difference. 20 minutes before bed helps calm the pain enough to fall asleep most nights and 20 minutes of physical therapy in the hot tub in the morning gets me moving. Bicycling, stretches, leg lifts, and more. Not everyone has room for one or can afford it, but it has definitely improved my quality of life.

    • Reply
      kristine
      October 7 at 9:15 pm

      OOO! Sounds wonderful Jayne! There’s nothing better than wonderfully hot water for the ached and pains! 😉

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