Follow Sleep Routine

Follow Sleep Routine

Bedtime should be a calm time. Keep your surroundings quiet and restful. Reserve your bed for sleeping and sex, and keep the room dark, quiet, cool, and distraction-free. Keep regular sleep hours. Ban your computer and TV from the bedroom.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain

Symptoms: Fatigue,anxiety, depression, stiffness, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Rest

Duration

7

Sleep Less

Most adults need 7 to 9 hours of sleep a night to wake up feeling refreshed. Sleeping too long can lead to fragmented or shallow sleep. If you spend 9 to 10 hours in fitful sleep, try cutting back on time in bed. In the long run, that may give you more solid sleep.

Prompt: Don't oversleep.

CTA: Can too much sleep keep you up?

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain

Symptoms: Oversleeping, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Rest

Free Your Mind

Make it a goal to wind down about an hour before bedtime. Read something calming, meditate, listen to soft music, or take a warm bath. If you're feeling troubled, make a list of your worries along with a plan to deal with them to put your mind at ease.

Prompt: Relax the brain.

CTA: Put your mind at ease for better sleep.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain

Symptoms: Oversleeping, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Rest

No Pets Allowed

If your dog or cat sleeps with you, ask your vet or a trainer how to get your pet to sleep happily on its own bed. A cat or dog's night moves can prevent you from settling into the deep sleep you need. Pets can also bring fleas, fur, dander, and pollen to your bed -- which can trigger allergies in some people that can wreck sleep.

Prompt: Shoo!

CTA: Keep furry pals off your bed.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain

Symptoms: Oversleeping, unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Rest

Too Hot for Sleep

To sleep more soundly and awake more refreshed, keep your bedroom cool. Open a window or lower the thermostat. A bedroom that's too hot can disturb your sleep. Most people sleep well when the room is 65 to 72 degrees. Experiment with the thermostat to find the best temperature for your ZZZs.

Prompt: Cool it!

CTA: Lower the thermostat.

Conditions: Migraine, rheumatoid arthritis, osteoarthritis, fibromyalgia, back pain, neck pain, nerve pain

Symptoms: Unrefreshing sleep, difficulty sleeping, weakness, numbness, tenderness, muscle pain, joint pain

Triggers:

Treatments:

Categories: Rest

Self-Massage

Tight, tender muscles keeping you tossing and turning all night? If you aren't able to go to a massage therapist, try giving yourself a massage. Gently rub sore spots with your fingers or a self-massager. You can even use items you have at home, like a tennis ball. Some people find a massage most soothing after a warm bath.

Prompt: Tight muscles?

CTA: Give yourself a soothing massage.

Conditions: Fibromyalgia

Symptoms: Flu-like symptoms, stiffness, aching, headache, muscle pain, pain, lower back pain, upper back pain, tenderness, muscle spasms, cramps, jaw pain, joint tenderness, pain at night, all over pain, back of head pain, buttock pain, chest pain, elbow pain, hip pain, knee pain, neck pain, rib pain, scalp pain, shin pain, shoulder pain, thigh pain, tender points, TMJ

Triggers: Excess activity, overdoing it, injury

Treatments: Massage, relaxation, relaxation therapy, visualization, sleep hygiene

Categories: Rest

Skip Long Naps

If you wake up feeling tired, you may be tempted to take long naps during the day. But long naps can make it even harder to sleep well at night. Avoid taking long naps, especially in the late afternoon or early evening.

Prompt: Skip naps.

CTA: Too much time in bed can backfire.

Conditions: Fibromyalgia

Symptoms: Difficulty sleeping, insomnia, oversleeping, unrefreshing sleep, all over pain

Triggers:

Treatments: Sleep hygiene

Categories: Rest

WebMD Medical Reference Reviewed by Melinda Ratini, DO, MS on February 07, 2016

Sources

SOURCES:

National Sleep Foundation: "Jet Lag and Sleep," "Cognitive Behavioral Therapy for Insomnia," "Can't Sleep? What to Know About Insomnia," and "The Sleep Environment."

American Academy of Sleep Medicine: "Sleep Hygiene -- The Healthy Habits of Good Sleep."

Tworoger, S. Sleep, November 2003.

National Institutes of Health: "Facts About Insomnia."

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