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.
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.
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 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~
~bag raw shrimp
~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
~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.
~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.