By: Dr Alex Robber
Many of us in the morning are having difficulty getting out of bed. And if you have the chronic and painful disease known as fibromyalgia, you can multiply several times that morning pain and morning stiffness. Fibromyalgia individuals are suffering from non-restorative sleep. This means they can sleep a full eight to nine hours, but still wake up feeling like they haven’t slept, says Nathan Wei, MD, a rheumatologist and director of the Arthritis Treatment Center in Frederick, Md. Furthermore, patients with fibromyalgia also suffer from stiffness and pain, making morning movement uneasy. Try following tips to assist calm your day’s fibromyalgia pain.
Take a Warm Bath or Shower
One of the fastest and simplest things you can do to lessen morning pain, stiffness, and other fibromyalgia symptoms is to harness water’s healing energy. Warm showers or baths at bedtime and in the morning will help relax muscles and provide a reasonable quantity of relief, tells Nicholas P. Scarpa, MD, a New Jersey Arthritis Center rheumatologist and medical director. “Stay in the warm water for at least 10 minutes to obtain maximum relaxation.”
Avoid Alcohol, Nicotine and Caffeine
Think of a nightcap, a smoke, or a cup of coffee in front of bed? Think again. Caffeine, alcohol, and nicotine can interfere with restful sleep, which can make the morning even worse. Many specialists agree that because of their stimulating impacts on the body, caffeine, nicotine, and alcohol will exacerbate symptoms of fibromyalgia, particularly if eaten just before sleep, says Dr. Scarpa. These should be prevented or stopped to the maximum.
Practice Healthy Habits of Sleeping
Scarpa thinks that having a nice night’s sleep may be the most significant step for patients with fibromyalgia to minimize morning pain and stiffness. Some tips to consider getting longer and ‘ better ‘ sleep include not watching TV at night, he says, or doing job in the bedroom. He adds, maintain your bedroom temperature at a comfortable rate, a room that is too cold increases stiffness, and one that is too hot can trigger muscle aches and enhanced pain. Other tips: daytime exercise will improve nighttime restful sleep. Finally, during the day, do not sleep.
Stick to a Schedule of Sleeping Sets
Whether or not you have fibromyalgia, specialists suggest that you set a sleep timetable and try to stick to it as much as you can. The body wants routine, and every day going to bed and waking helps produce this pattern and can enhance the quality of sleep, says Jacob Teitelbaum, MD, director of the Fibromyalgia and Fatigue Centers and Pain Free writer 1-2-3: A Proven Program to Eliminate Chronic Pain Now. On the other side, this is not always feasible, particularly with the sleep disturbance seen in fibromyalgia. They need to see what works best for them because of this.
Taking of Melatonin
This natural supplement has helped many individuals get a nice night’s sleep with fibromyalgia pain. Melatonin has been shown to enhance sleep hygiene in individuals suffering from fibromyalgia, states Bradley W. Carpentier, MD, a private practice pain expert in Austin, Texas. During the daytime, you can improve your natural output of melatonin by being outdoors in sunlight. This helps to regulate melatonin’s ordinary secretion.
Try Self-Massage in the Morning
Gently rubbing your own shoulders, neck, arms, and back first thing in the morning before you get out of bed could assist loosen your muscles and make you feel more limber, relieving stiffness and pain in the morning. Sheldon Solomon, MD, a rheumatologist in New Jersey with Arthritis, Rheumatic & Back Disease Associates, indicates attempting this after you take a warm morning shower or bath for the biggest impact on fibromyalgia pain.
Give a Trial to Tai Chi or Yoga
Scarpa indicates that you include either or both old stretching exercises in your morning routine to decrease fibromyalgia-related morning pain. Physical morning stretching exercises like yoga and tai chi as a routine will also help minimize stiffness in the morning, he claims. Stay Healthizes!
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