Guide: Best Tips & Mattress for Fibromyalgia

Sleep Apnea

Snoring is commonly a sign of having sleep apnea. This is a chronic disorder that occurs with the blocking of the airway causing breathing to stop and restart repeatedly during sleep. Signs of sleep apnea are if you snore very loud and are tired even after a full period of sleep. This disorder has the risk of causing arrhythmia, or an irregular heartbeat. People with sleep apnea may stop breathing hundreds of times during one given night, and treatment often requires use of a CPAP machine. The most common form of this condition is obstructive sleep apnea (OSA), which is caused by a physical obstruction in the breathing passage. Although the connection between OSA and fibromyalgia has not been pinned down, researchers note that men and women with the latter are 10 times more likely to also experience apnea symptoms.

Fatigue/Insomina

There are two main types of insomnia: sleep-onset insomnia, which causes people to struggle when trying to fall asleep; and sleep-maintenance insomnia, which makes it difficult to remain asleep. There are many causes of insomnia, including conditions like fibromyalgia that can disrupt sleep due to widespread pain.

Restless Leg Syndrome

Restless leg syndrome, or RLS, is characterized by painful itching or tingling sensations in one or both legs when the individual is lying in bed. Roughly 10% of the U.S. population lives with RLS. Because fibromyalgia magnifies painful sensations, RLS symptoms can lead to significant sleep loss. Roughly half of people with fibromyalgia also have RLS.

Pain Reprieve

Being in constant pain can be unnerving and lead to issues such as difficulty falling asleep and restless leg syndrome. Having a good night’s sleep will help begin a cycle of having a more productive day with some pain relief, which, in turn, will lead to better sleep the following night. Sleep gives the body much needed time to repair damaged tissues in to allow the body to get a reprieve from pain.

Anxiety Relief

The pain from fibromyalgia leads to a cycle of constant anxiety over not being able to sleep and function like a normal human being. Having a proper night’s sleep is essential to help repair the body and mind. By having the best mattress for fibromyalgia this will help sufferers lessen anxiety issues regarding being able to fall asleep and stay asleep, which will also keep anxiety levels down during waking hours.

Improves Thought Process

Those with this problem often suffer what is called a fibro fog. This happens when one loses concentration in what they are doing or saying. Proper sleep leads to better concentration and less episodes of fibro fog.

Fibromyalgia vs. Arthritis

Rheumatoid arthritis and fibromyalgia have similar symptoms, including joint and muscle pain, fatigue, and sleep disturbances. Fibromyalgia is a chronic pain syndrome, while RA is a systemic inflammatory autoimmune disease where the immune system attacks the joints and causes joint damage and can affect other organs.

Side Sleeping

With Fibromyalgia causing pain in tender spots throughout the body, sleeping on the side can be the best way to help relieve pressure on these points, thus reduce pain while sleeping. The fetal position is the best way to reduce pain in the shoulders, lower back, chest, and back of knees. Bring knees up towards chest as if a baby in the womb. Experts feel that this helps to open and rehydrate discs in the back to reduce the lower back pain.

On Back with Raised Knees

Sleeping on the back can also relieve pain but the trick is to place a pillow below the knees to raise them. This allows for back pressure to be relieved and tender spots causing pain to be cushioned. Raising the knees takes body weight off the pelvis. In turn this method raises torso height allowing for strain on the lower back to be alleviated. Use a flat pillow in the back position to calm pain in the shoulder blades, upper back, and neck.

Stomach on Pillow

Although the stomach may turn the neck and cause stress there is relief for fibro sufferers who want to sleep on the stomach. Instead of using a pillow under the head, place the pillow under the stomach. This helps to prevent the back from arching the wrong way, thus reducing pressure and pain.

Are there specific mattress pads and toppers that can help with fibromyalgia pain?

Mattress pads that are heated act as if one big heating pad in helping to sooth pain. Many provide specific heating zones with on and off timers. Those who prefer cooling for pain relief can purchase gel cooling pads or toppers that work to absorb body heat.

On Back with Raised Knees

Shopping for a mattress can be difficult for anyone, but for those in constant pain it can be a daunting task. Aim to look for a mattress that will provide the softness needed to cradle the tender pain spots while also being firm enough as to not sink in. The memory foam bed is the best mattress for fibromyalgia, as it allows for support of all body contours, while also being soft and firm enough to get out of easily.

What is the best firmness level to sleep on?

Although the stomach may turn the neck and cause stress there is relief for fibro sufferers who want to sleep on the stomach. Instead of using a pillow under the head, place the pillow under the stomach. This helps to prevent the back from arching the wrong way, thus reducing pressure and pain.