All of us require restorative sleep to feel rested, alert, energetic and so on. If we don’t have this restorative sleep we feel fatigued , out of sorts, depressed and foggy. The people suffering from fibromyalgia have even more fatigue, pain, low mood ,depression and anxiety. The exaggeration of these symptoms is the last thing fibromyalgia sufferers need to experience!
For your information, there are five stages of sleep !
The first and second stages of sleep are when a person becomes disengaged from their surroundings. These stages are referred to as light sleep when breathing and heart rate become regular and slower.
Stages three and four are the deepest and most restorative sleep . Usually blood pressure drops and the process of restoring energy begins. Muscles are relaxed and breathing becomes slower.
The 5th stage is called REM Sleep which stands for rapid eye movement. This sleep usually occurs at intervals during the night and is characterized by rapid eye movement, more dreaming ,body movement, faster pulse and breathing. This stage usually occurs at about 90 minutes after we fall asleep. REM sleep provides energy to the brain and body, supports daytime performance and the brain is active in dreaming . The eyes dart back and forth while the muscles relaxed and are turned off.
For more information on restorative sleep please sign up for my sleep guide at –https://amandaeliselove.com/free-ebook//.There you will put your name and email . When confirmed you will get the free information.
Almost 100 percent of fibromyalgia sufferers complain of poor sleep which directly contributes to an increase in pain and fatigue . Most of us know how to promote restorative sound sleep when we observe certain things that influence sleep such as no caffeine after 4:00pm .
To expand on this knowledge here are new things for you to try to improve your sleep.
- Do this breathing exercise 3 to 4 times a day for a month as it usually takes that long to be effective.Take a deep breath through your nose holding it for several seconds then slowly blow it out through your mouth lasting to the count of eight.
- Consume foods that are high tryptophan in order to raise serotonin levels . These are bananas , peanut butter , dates , figs and yogurt . Have these as a light snack 30 minutes before retiring . More information about tryptophan follows shortly.
- Do not eat a large meal before bedtime. Also do not eat the following foods prior to retiring – pork such as ham , bacon and sausage . Also do not consume nightshade vegetables which include tomatoes , potatoes , and eggplant . Avoid sugary foods which all stimulate the brain.
- Do not consume caffeine , nicotine or alcohol 3 to 4 hours before retiring. These may seem to relax you at first but they interrupt deep sleep as they are stimulants.
Regarding tryptophan and serotonin, the brain needs serotonin levels to be high to obtain restorative sleep. Serotonin is a brain chemical that plays a large part in regulating sleep, mood and pain levels. It also aids in digestion , lifts moods, reduces anxiety and eliminates brain fog. Serotonin levels become low under stress especially long term stress. This happens because stress causes the brain to release stress hormones like serotonin which then become depleted . This may be helped by eating foods specifically high in tryptophan. Tryptophan is an amino acid that converts to serotonin.
A superior and very effective way to raise serotonin levels is described in my free guide on sleep called The Sleep Fix For those with fibromyalgia . The link for that is – .https://amandaeliselove.com/free-ebook//. On this site you will put in your name and email. . When confirmed you will get your free information.