Stuck in the Fibromyalgia Pain-Sleep Cycle? Here’s How to Break It

Many people with chronic pain experience something called alpha-delta sleep, in which slow brain waves are disrupted by faster activity, says Ira Chang, MD, a neurologist at HCA HealthONE in Englewood, Colorado. “This sleep pattern is associated with a sense of nonrestoration.”

In other words, pain can make sleep less restful and not as refreshing.

A good night’s sleep not only gives you energy, but also has an impact on inflammation and pain sensitivity. Sleep acts as a natural anti-inflammatory, Dr. Koo explains, so when you don’t get enough restorative sleep and wake up feeling unrefreshed, inflammation and pain can persist.

Poor-quality sleep also heightens pain sensitivity by impairing pain-inhibition pathways in the central nervous system, making the pain you feel even more debilitating after a night of poor sleep. Pain itself can also make it harder to fall and stay asleep, creating a relentless cycle: Poor sleep exacerbates pain, and pain makes it more difficult to sleep.

It may feel impossible to break out of this pain-sleep cycle, but there are small — even enjoyable — steps you can take to ease fibromyalgia symptoms and set your mind and body up for restorative rest.

Create a Calming Environment (and Routine)

Spending the last 30 to 60 minutes before shut-eye doing calming activities — such as listening to soothing music or reading — can also help you wind down and send a clear signal to your brain that it’s time to rest.

Warm Up for Comfort

Go for Softness

Try a Simple Relaxation Practice

These steps should help ease pain and promote high-quality sleep, but if you’re still waking up not feeling refreshed, talk with your care team. They may be able to recommend sleep medications, tests for sleep disorders (such as sleep apnea, which is common in people with fibromyalgia) or other strategies for improving your shut-eye.

• Fibromyalgia not only causes physical discomfort, but also disrupts the restorative sleep your body relies on, creating a cycle that can intensify both issues.
• Calming routines, gentle movement, reduced stimulation, and relaxation practices can help your body and brain prep for more restful sleep.
• If nighttime pain or poor sleep persists, your care team can help you explore additional options and identify underlying sleep issues that may be contributing to symptoms.