Insomnia Tips for Those with Chronic Fatigue Syndrome and Fibromyalgia

A Good Night's Sleep

Chronic Fatigue Syndrome, which is sometimes also referred to as Chronic Fatigue Immune Dysfunction Syndrome (CFIDS) or Myalgic Encephalomyelitis (M.E. or ME), is an illness characterized by prolonged, devastating fatigue and other symptoms, such as sleep disruptions. Fibromyalgia is a chronic disorder also characterized by the devastating fatigue and weakness associated with Chronic Fatigue; however, its symptoms can also include muscle tenderness and spasms, sleep disturbances, irritable bowel syndrome, and other body disturbances. Sleep disturbances are associated with Chronic Fatigue Syndrome and Fibromyalgia. A good night's sleep is important for a healthy mental outlook and a healthy body. The suggestions in this Chronic Fatigue Syndrome- and Fibromyalgia-specific article will help you get the good night's sleep that you need.

A Good Night's Sleep

by Ouida Stephens, RN

A good night's sleep eludes many people and is a major problem for many Chronic Fatigue Syndrome, Fibromyalgia, and other chronic illness patients.

Lack of sleep severely depresses the immune system and leaves one impaired in daily functioning. The reasons for this inability to sleep well are varied and the same answer does not apply to everyone. There are some cautions that do apply to everyone and include combining too many products at the same time or getting up after a short nap and taking additional medications. In a groggy state, this can lead to a serious accidental overdose.

The following suggestions may be helpful for improving sleep. Use them if they seem reasonable or check with your doctor for additional help.

Set a time that you would like to go to sleep. Two hours before this set time do not listen to or read any news or engage in any conversations, phone calls or any other activity that might upset you. Listen to soft music, practice deep breathing, and prepare for sleep by taking a warm bath or sponging off. Some form of meditation, reading or having someone read aloud soothing poetry or other non stimulating material can help to calm one in preparation for sleep. Engage in NOTHING that is stimulating or controversial. One hour before your anticipated sleep time (guess at it, do not watch the clock) one of the following supplements might be helpful.

Inositol (one of the B-complex vitamins) is a good aid to sleep. Start with one capsule and increase if needed. Large doses of Inositol may be taken with no known side effects.

Magnesium Glycinate, a form of magnesium chelated to glycine, the smallest amino acid. This is a muscle relaxant and conducive to sleep. Take one or two capsules.

Valerian root is an herb with a long history of aiding sleep. Long term usage of valerian may lead to withdrawal symptoms if discontinued suddenly. If this herb is used, be sure to take periodic "time off" to lessen the likelihood of addiction.

Kava-Kava is another herb that has a calming effect and has been used successfully as an aid to sleep. Take periodic "time off" if this herb is used.

Melatonin is the primary hormone of the pineal gland and plays a major role in setting our internal clock in a sleep-wake cycle. It can help in addressing the sleep problem and is one of the simpler remedies to try. Assess whether you have trouble going to sleep or staying asleep and decide if a fast-acting melatonin, a time released one or a combination is appropriate. Start with the lowest dose and increase one or both of them only after giving them a fair trial. Melatonin or any other sleep medication should be taken about thirty minutes after any of the above mentioned supplements.

Other suggestions that may be conducive to sleep:

No lights, radios, clocks or appliances near you. Electro-magnetic fields can interfere with sleep.
We do not fall asleep easily if our feet are cold. A warm hot water bottle or Cherry Pit Pak can be helpful. The Cherry Pit Pak can be heated in the Microwave and is available on-line. Try to wean yourself from the use of electric blankets.
Cover your eyes with a dark soft eye cover. They are available in satin or other material at specialty stores. If you cannot find this item, make one from any soft dark material or even an old sock. Our bodies make natural melatonin in response to darkness and stop the manufacture of it in the presence of light.

Sweet Dreams!

Ouida Stephens, RN has been working with CFIDS patients for 11 years (and her company Sun-Ray Supply is a source of supplements and equipment recommended by Chronic Fatigue Syndrome Expert, Dr. Paul Cheney).

Interview of Dr. Paul Cheney on Co-Cure.org

Dr. Cheney's Basic Treatment Plan