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Fibromyalgia And Sleep Disorder |
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Fibromyalgia syndrome (FMS) and sleep disorders may be viewed as a vicious cycle:
persons with FMS often experience severe pain, fatigue, and cognitive dysfunction,
all of which contribute to sleep disturbances that, in turn, result in intensified
FMS symptoms that, in turn, further interfere with sleep, and so on. Noting that
more than 90% of an estimated 10 million Americans with FMS report having disrupted
and disturbed sleep, the National Fibromyalgia Association (NFA) has responded by
launching an awareness campaign designed to improve the qualiiy of sleep in patients
who have this condition. More specific goals of the campaign, called "Sweet Dreams,"
include increasing patients' and physicians’ knowledge of FMS-related sleep issues,
particularly the debilitating effects of nonrestorative sleep. The campaign also
encourages patients to practice good sleep hygiene in an attempt to improve sleep
and ease FMS symptoms for better daytime functioning. "Sleep solutions" offered
in the campaign include the following:
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- Information about the relationship of FMS
and sleep issues, including a special section devoted to sleep and FMS in a recent
issue of Fibromyalgia AWARE, an NFA publication.
- To help patients become more active
participants in solving sleep issues, an online pledge: "I pledge to join the FMS
report having NFA in practicing good sleep hygiene and will do my part to raise
awareness about the importance of sleep for people with FMS. I understand that I
can help improve the quality of my sleep by making just a few simple changes."
- Merchandise,
including posters on sleep hygiene tips, pillows, fleece blankets, teddy bears,
ceramic mugs and tea, earplugs, and relaxation CDs.
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The NFA has advocated increased
research on the inability of patients with FMS to reach deep sleep levels (stage
4) that are critical to muscle healing. In its brochure "Sleep Tips for People With
Fibromyalgia," the NFA outlines some key points to increase patients' awareness
and to help them make informed decisions:
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- Nonrestorative sleep, insufficient amounts
of slow-wave and rapid eye movement (REM)-stage sleep, and other sleep difficulties
can intensify pain in persons with FMS, contribute to memory and cognition problems,
and increase mood disorders. Consulting with your physician can help you determine
the specific problem and appropriate treatment.
- Sleep medications might include
low-dose tricyclic antidepressants and benzodiazepine like medications. New medications
and other treatment approaches are being investigated.
- Five stages of sleep are
needed to awaken refreshed and energized: (1) a period of dozing, which provides
a transition into light sleep; (2) non-KEM sleep nearly half of it); (3 and 4] slow-wave
sleep—the stages of deep non-REM sleep characterized by delta brain waves—when the
immune system is recharged, blood pressure is at its lowest, and the pulse is at
its slowest; and (5) REM sleep—when dream-ing occurs and pulse, blood pressure,
and breathing become irregular. Because many persons with FMS have alpha waves mixed
with delta waves, their non-REM sleep is disrupted and nonrestorative.
- A period
of 7 to 9 hours of uninterrupted sleep per night is recommended. Persons with FMS
can help themselves achieve this in a variety of ways (see the Box, "Better than
counting sheep," below).
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For more information on the "Sweet Dreams" campaign or
other NFA resources, visit the NFA Web site at
www.FMAware.org.
Or, contact the
organization at National Fibromyalgia Association, 2200 N Glassell St, Suite A,
Orange, CA 92865; telephone: (714) 921-0150; fax:(714)921-6920.
Better than counting
sheep In its efforts to help persons with fibromyalgia syn-minimize sleep disorders
and disturbances, anal Fibromyalgia Association offers the following recommendations:
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- Discuss sleep difficulties with your physician.
- Arrange your bidding surface to
maximize comfort, especially if pains keeps you awake
- Maintain a consistent Sleep
routine: go to bed and arise at the same times every day.
- Avoid excessive light
exposure in the evenings and do not turn lights on if you need to get out of bed
during the night.
- Exercise—in the morning or early afternoon. In preparing for sleep,
take a warm bath to help you relax and cool down afterwards.
- "Avoid caffeine,
alcoholic beverages, and other alcoholic drinks, especially in the hours before
bedtime.
- Eat small amounts of cheese or nuts high in calcium and protein to promote
sleep.
- . Avoid allowing pets on your bed, because they Often move around during the
night and create disturbances that wake you up.
- To fall back asleep when you get
out of bed during the night, climb back in and assume the same position you were
lying in.
- To maintain tranquility in your bedroom, avoid bringing in a computer
and having intense discussions in bed.
- If you experience difficulty in falling asleep,
get out of bed, keep the room dark, and avoid activity that will stimulate your
mind.
- Avoid naps or limit them to less than 30 minutes to minimize difficulty in
falling asleep at night.
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You can find more information about Fibromyalgia by clicking the link below:
http://www.rheumatology.org/public/factsheets/fibromya_new.asp?aud=pat |
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References:
Journal of Musculoskeletal medicine feb 2007, National Fibromyalgia Association,
2200 N Glassell St, Suite A, Orange, CA 92865; telephone: (714) 921-0150; fax:(714)921-6920,
www.FMAware.org.
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