Guide: Best Tips & Mattress for Fibromyalgia

Temperature Regulation

Many people with fibromyalgia are sensitive to temperature changes. Heat may bother you more than usual; this is because the disorder can affect your blood flow, reducing your ability to sweat. The same goes for colder temperatures.

Sleep Apnea

Fibromyalgia has also been linked to sleep apnea, although experts aren’t sure of the exact connection. Symptoms of sleep apnea include snoring, episodes of stopped breathing (or waking up abruptly) throughout the night and excessive sleepiness.

Fatigue & Insomina

Due to the chronic pain, fibromyalgia sufferers may experience sleep-onset insomnia (struggling to fall asleep) and/or sleep-maintenance insomnia (difficulty remaining asleep). If you’re getting poor sleep night after night, you may also experience fatigue, anxiety and “brain fog” throughout the day.

Restless Leg Syndrome

Roughly half of people with fibromyalgia also have Restless Leg Syndrome (or RLS), which is characterized by painful itching or tingling sensations in one or both legs, especially when lying in bed. Because fibromyalgia magnifies painful sensations, RLS symptoms can lead to significant sleep loss.

Finding a comfortable sleeping position is a good first step to relieving fibromyalgia discomfort. Options include:

Side Sleeping

With fibromyalgia, you may notice specific tender spots as you get comfortable. Sleeping on your side may help relieve pressure on these points. The fetal position is another way to reduce pain in the shoulders, lower back, chest and back of knees. This position gently curls your spine to allow for more space in between the discs in your back, which can help with back pain in particular.

On Back with Raised Knees

Sleeping on your back can also relieve pain, especially if you place a pillow below your knees to raise them slightly. This relieves pressure on your back and takes your body weight off your pelvis.

On Stomach with a Pillow

Contrary to some suggestions, sleeping on your stomach may work for you with the right modifications. Instead of using a pillow under your head, place it under your stomach. This prevents the back from arching the wrong way, thus reducing pressure and pain.

Other tips for sleeping with fibromyalgia include:

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

Heated mattress pads can help to soothe pain for some fibromyalgia sufferers. Those who prefer cooling for pain relief can purchase gel cooling pads or toppers that work to absorb body heat. However, keep in mind that investing in a high-quality mattress can help with body temperature regulation overall, so you can skip the mattress topper.

What is the best mattress type to sleep on?

Shopping for a mattress can be difficult for anyone, but for those in constant pain it can be a daunting task. Look for a mattress that will provide the softness needed to cradle the tender or painful spots while also being firm enough so you don’t sink in. Hybrid and memory foam styles are the best mattresses for fibromyalgia and chronic pain, as they provide contour and support while also being firm enough to get out of easily. If you find that the contouring effect of memory foam is too restrictive, a hybrid model that combines memory foam and springs may be your best bet.

You may also want to look for additional cooling elements, as well as sturdy and reinforced edges so that you can use the full surface of the mattress. This can also help with getting in and out of bed.