Fibromyalgia Syndrome, in which widespread pains are felt all over the body, accompanying fatigue, sleep disorders, abdominal bloating and gas, headaches, unfortunately seriously reduces the quality of life of many people.
Actually, it is possible to find a cure for Fibromyalgia. Lifestyle adjustments should be made to correct the factors that cause this pain.
The first area to be dealt with in the arrangement of life is the sleeping place. While sleep problems can be a part of this disease, being deprived of adequate and quality sleep also increases pain and other complaints.
Hormones such as growth hormone and melatonin, which are secreted in deep sleep, have repairing effects in the body. Likewise, insufficient sleep decreases the levels of the hormone called “serotonin”, which increases both pain and the feeling of depression, which is common with fibromyalgia.
As a result, the following points should be considered for a good and healthy sleep:
1. It is important to provide complete darkness in the bedroom at bedtime. Even a little light disrupts the transition to deep sleep, reducing sleep quality. Even the light of the small electric alarm clock on your bedside, especially the blue light, negatively affects your sleep
2. It is essential to reduce the electromagnetic field sources in the bedroom as much as possible. The damage done to us during electromagnetic sleep is more. Even if the mobile phone is turned off, it should never be in our bedroom. For cordless phones, the risk is perhaps even greater. Television, electric clock, many electrical appliances cause similar damage. It is also important to turn off the wireless internet connection. Although it is not possible to block the Wi-Fi signals from our neighbors, turning off the source closest to us reduces the negative effects we are exposed to.
3. It is necessary to avoid activities such as watching TV, working, and using a computer in the bedroom, and it is useful to define this area only as a sleeping area.
4. Caffeinated beverages and foods should be avoided after evening hours. Again, sugary, carbohydrate foods and junk foods to be eaten in the evening cause sugar drops at night, disrupting our sleep.
5. Spending a long time with television, computer, mobile phone just before sleep is one of the factors that negatively affect sleep. Stopping these activities at least an hour before sleep provides a healthier sleep.
6. Keeping the bedroom too hot is another factor that disrupts sleep. The ideal temperature is between 21-24 degrees, so unlike most of us, it’s better to have the bedroom slightly cool.
7. Exercise is an indispensable part of fibromyalgia treatment. Another positive effect of exercise is on sleep. Exercise during the day, physical activity is a factor that makes it easier to fall asleep at night.
