Fibromyalgia: More Symptoms in the Morning
Not all people with fibromyalgia have these morning symptoms, but they are quite common. This is one area that medical research has not yet explained, so we can not say why we did it. We do not know much about relieving them, other than what we learn from trial and error.
“When doctors are questioned about which of the most debilitating symptoms in fibromyalgia patients, the most common responses include pain, fatigue, and sleep disorders,” says lead author of a recent study by Robert Bennett, MD, of the University of Oregon. science and health. Portland
He adds that patients also report stiffness as an important symptom. And who would not complain of waking up every morning before a body that looks like the final phase of rigor mortis?
Causes of morning stiffness
It is quite normal for us to wake up feeling stiff and sore everywhere or having difficulty standing for a while. For many of us, the pain tends to be different from other fibromyalgia pains. It is often more like the muscle pain a healthy person would feel the day after a really strenuous activity or possibly a minor car accident.
It could just be inactivity
It is not clear why our bodies are this way in the morning, but some experts suggest that it could simply be inactivity. Although we may feel quite sedentary most of the time, people who look at us often say that we are restless. What happens is that our position causes something to start to hurt, so let’s change a little. Then something else starts to hurt, so we change again. We can be rough in the morning because we do not move enough at night.
Alodinia
For those of us with a type of pain called allodynia, even scratching a sheet against the skin or a wrinkle in the pajamas can cause acute pain. Some people refer to fibromyalgia as “princess and pea syndrome” because, yes, we feel the most insignificant things.
Sensitivity to temperature
Many people with this condition complain that they are too hot and / or sweaty to sleep well. Sensitivity to temperature is common in this disorder, and not just the sensitivity to heat. A hand protruding from the leaves can cool to the point of discomfort or even intense pain, and it can take us a long time to warm up. We are also prone to excessive sweating.
Try the following tips to help relieve the pain and fibromyalgia in your day.
1. Take a hot bath or shower
One of the quickest and easiest things you can do to lessen the morning pain, stiffness and other symptoms of fibromyalgia is to harness the healing power of water. “Hot showers or baths at bedtime and in the morning will help relax the muscles and provide a lot of relief,” says Nicholas P. Scarpa, MD, rheumatologist and medical director of the New Jersey Arthritis Center. “Stay in warm water for at least 10 minutes for maximum relaxation.
2. Practice healthy sleep habits
Scarpa believes that a good night’s sleep may be the most important step in minimizing morning pain and stiffness in patients with fibromyalgia. “Some tips for considering longer and better sleep include not watching television or working in the bedroom at night,” he says.
Also, add, make sure to keep the room temperature at a comfortable level, too cold a room will increase stiffness and one that is too hot can cause muscle pain and an increase in pain. Other tips: “Exercise during the day will increase sleep at night. Finally, do not sleep during the day. “
3. Avoid caffeine, alcohol, and nicotine.
Do you think of a sleeping glass, a cigar, or a cup of coffee before going to bed? Think again. Caffeine, alcohol, and nicotine may interrupt restful sleep, which may worsen morning pain and stiffness the next morning. “Many experts agree that caffeine, nicotine and alcohol exacerbate the symptoms of fibromyalgia due to its stimulating effects on the body, especially if consumed just before sleep,” says Dr. Scarpa. “They should be avoided or ceased as much as possible.”
4. Get a massage in the morning
First thing in the morning, gently rub shoulders, neck, arms and back. This will help loosen the muscles and make you feel better, relieving the stiffness and pain of the morning.
5. Keep a regular schedule
If you have fibromyalgia or not, experts recommend establishing a sleep schedule and try to satisfy you as much as possible, this is a good rule, however, those who suffer from fibromyalgia know that this is not always possible due to sleep interruption frequent. Keep paying attention to your body and learn more about what works best for you.
6. Consider melatonin
This natural supplement has helped many people with fibromyalgia pain to sleep well at night. “Melatonin is available without a prescription and has been shown to improve sleep hygiene in people with fibromyalgia,” says Bradley W. Carpentier, MD, a private practice pain specialist in Austin, Texas. “You can improve your natural melatonin production by being in the sun during the day. This helps to regulate the normal secretion of melatonin. “
7. Try Tai Chi or Yoga
Scarpa suggests incorporating one or both of the old stretching exercises into your morning routine to reduce the morning pain associated with fibromyalgia. “Stretching exercises like yoga and tai chi in the morning as a routine will also help minimize morning stiffness,” he says.
8. Be kind and gentle to yourself.
You do not have to make a trip every day, but you need to start the engine if you need to. Being kind and gentle with yourself are two different things; Of course, be gentle on the days when you can not move or the pain is severe, but be gentle in understanding that giving in to these conditions is ultimately to hurt you.
