Some studies looking directly at fibromyalgia and napping found that frequently napping and for long durations, was associated with an increase in symptoms. Often making pain, depression, and anxiety worse. Naps may also interfere with sleep.
Sleep and fibromyalgia share a bidirectional relationship. Just as painful symptoms can prevent patients from getting enough rest, sleep deprivation can exacerbate the widespread feelings of pain and tenderness brought on by fibromyalgia. Sleep loss can also lower a person's pain threshold.
Some proven stress busters are yoga, exercise, sleep, and meditation. Breathing deeply and exhaling slowly can also help. Or keep in mind activities that you enjoy or that make you feel better. When stress strikes, do one or two of them.
Sleep Improvement is the Key to Less Pain & Better Function in Fibromyalgia. Many abnormal findings that have been detected in patients with fibromyalgia are associated with poor sleep. These include fatigue, pain, depressed mood, memory deficits, etc.
Conclusions. Napping, particularly in the afternoon is associated with poorer cognitive functioning and more daytime sleepiness in CFS. These findings have clinical implications for symptom management strategies.
Hypersomnia means excessive sleepiness. There are many different causes, the most common in our society being inadequate sleep. This may be due to shiftwork, family demands (such as a new baby), study or social life. Other causes include sleep disorders, medication, and medical and psychiatric illnesses.
You should experiment with what works best for you. If you feel you need a nap but find that napping makes it harder to fall asleep at night, try limiting daytime sleep to 30-45 minutes or avoiding naps after 2:00pm.
Exercise May Change How the Brain Processes Pain
On the other hand, a convincing body of studies shows that aerobic exercise, stretching, strength-training, balance training, and activities that combine physical movement with mindfulness, such as tai chi and yoga, all have benefits for people with fibromyalgia.
Poor sleep quality
Fibromyalgia can affect your sleep. You may often wake up tired, even when you have had plenty of sleep. This is because the condition can sometimes prevent you sleeping deeply enough to refresh you properly. You may hear this described as non-restorative sleep.
If you don't spend enough time in deep sleep, your body lessens the production of important hormones. Decreased production of such hormones may increase pain in people with fibromyalgia.
Caffeine, heavy meals, and alcohol should be avoided before bedtime. Individuals should go to bed around the same time each night and get up at the same time each morning, even on weekends or after a sleepless night. Exposure to light should be minimized before bedtime.
Reducing stress and relaxing
People may benefit from trying to avoid or limit exposure to stressful situations and making time to relax. While techniques such as meditation or deep breathing may help manage stress , it is important that people with fibromyalgia do not avoid physical activity altogether.
Symptoms of Fibromyalgia
Chronic, widespread pain throughout the body or at multiple sites. Pain is often felt in the arms, legs, head, chest, abdomen, back, and buttocks. People often describe it as aching, burning, or throbbing. Fatigue or an overwhelming feeling of being tired.
Diet. Some experts say what you eat may play a role in fibromyalgia -- just not the same role for everyone. Certain foods and ingredients -- such as aspartame, MSG, caffeine, and tomatoes -- seem to worsen symptoms for some people.
Over-exertion
But overdoing, even when you feel good, will usually come back to bite you in the form of a fibro flare. It's better to increase your activity level gradually so that hopefully you'll have more good days with fewer setbacks.
Aerobic exercise may help relieve fibromyalgia pain, reduce stiffness, and improve function. Several types of aerobic activities can be effective, including: Walking: Walking is a great low-impact activity, especially if you're new to exercise. You can slowly increase the intensity with methods like Nordic walking.
The pain may be worse in the morning and evening. Sometimes, the pain may last all day long. The pain may get worse with activity, cold or damp weather, anxiety, and stress. This condition is more often diagnosed in people between the ages of 20 and 50.
The symptoms of fibromyalgia are associated with physical inactivity such as excessive sitting. Physical inactivity itself produces increased oxidative stress and chronic inflammation, factors present in fibromyalgia. Therefore, increasing physical activity should benefit patients with fibromyalgia.
Grogginess after a nap can be due to sleep inertia, which is the temporary feeling of disorientation and impaired mental performance that can happen when waking up. Ways to reduce the effects of sleep inertia include timing naps, washing the face, bright light, and caffeine.
The urge to sleep during the day may be a sign that they are not getting enough sleep at night, which is associated with a higher risk of developing those chronic conditions. Daytime drowsiness may also be a sign that you are getting low-quality sleep, which may indicate a sleep disorder.
Previous qualitative research has revealed that people with fibromyalgia use daytime napping as a coping strategy for managing symptoms against clinical advice. Yet there is no evidence to suggest whether daytime napping is beneficial or detrimental for people with fibromyalgia.
A long nap, such as two hours per day, could indicate sleep deprivation or another sleep disorder, which may need a doctor's consultation.
Changes in sleep patterns, circadian rhythms, and lifestyles in older life make older adults more prone to taking naps during the daytime [4]. Older adults also take naps to counter excessive sleepiness and fatigue from comorbidities or medications [5].
While the afternoon slump can be caused by inadequate sleep, poor nutrition, or lack of hydration, it's important to know that it's part of your normal sleep-wake cycle. Exercising regularly, eating balanced meals, and stepping outside for a dose of vitamin D are some of the many ways to combat the midday drag.