Fibromyalgia is a medical condition observed in among 2% of the world population. It is characterized by chronic pain and tenderness widespread throughout the body.
Other clinical symptoms of fibromyalgia include fatigue and allodynia (severe pain even for a normal stimulus).
The pathogenesis of fibromyalgia is still controversial.
Abnormal pain processing due to dysfunction of the central nervous system is said to be one of the causes of fibromyalgia. This dysfunction leads to impaired pain processing and inhibition and lowers pain bearing threshold in the patients.
Evidence for increased levels of pain-transmitting and decreased levels of pain-inhibiting neurotransmitters have been reported in patients with fibromyalgia. [1]
Fibromyalgia & Sleep Deprivation: The Vicious Cycle
More than 90% of the fibromyalgia patients are found to have disturbances in sleep which are found to be more correlated with the severity of the pain, mood disturbances and physical functioning.
The fibromyalgia patients were observed with alpha intrusion during their slow-wave stage of sleep which usually represents wakefulness during sleep. This is not observed among healthy individuals.
However, the alpha intrusion is not specific to fibromyalgia patients and is also observed in insomnia.
Many researchers have found that sleep deprivation can cause increased pain severity and decreased pain threshold in the fibromyalgia patients.
Also, due to severe pain, fibromyalgia patients may get non-restorative sleep and this increases the risk of depression and anxiety.
Hence, sleep disturbance might be a consequence of pain and also, sleep disturbance might affect the ability of the patient to withstand the pain.
A good night’s sleep is said to be a cure for many diseases. Here we provide you with some natural sleep aids that may help improve sleep and ease the pain in fibromyalgia.
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21 Evidence-Based Natural Sleep Aids For Fibromyalgia
Here is a list of natural remedies- therapies, herbs and supplements that can serve as an add-on therapy and help you get better sleep in fibromyalgia.
1. Melatonin
Melatonin is a hormone secreted in the body in response to light/dark conditions. [2] In humans, its concentration is highest during the sleep period.
Melatonin and melatonin receptor agonists have been utilised as a sleep medicine for insomnia patients. It has diverse physiological roles such as analgesic and anti-inflammatory effects.
A clinical trial was conducted in Brazil to study the effect of melatonin in the treatment of fibromyalgia. [3]
63 female fibromyalgia patients were enrolled for the study and assigned to 3 groups. They were given different treatments for a period of six weeks:
Group A: Amitriptyline (a drug usually given to treat fibromyalgia) (25mg)
Group B: Melatonin (10 mg)
Group C: Melatonin (10 mg) + Amitriptyline (25 mg)
The assessment was done before, one and six weeks after the treatment. The results revealed that melatonin alone or in combination with amitriptyline can significantly reduce pain in fibromyalgia patients when compared to amitriptyline alone.
Also, the pain bearing threshold and sleep quality improved in these patients. (Buy Melatonin supplement from Amazon or iHerb)
Quick Gist: Melatonin, otherwise called the “sleep hormone” has been diverse physiological roles including sleep management, anti-inflammation and analgesic.
Melatonin can serve as a natural painkiller and sleep aid for fibromyalgia.
2. Magnesium
Magnesium is a mineral that is necessary for optimal body function. It can be obtained from foods or supplements.
Magnesium is found to be associated with sleep. (Read & Buy Magnesium Supplements For Fibromyalgia)
It is a natural GABA (gamma amino butyric acid) agonist and N-methyl-D-aspartic acid antagonist thereby seems to play a key role in the regulation of sleep. [4]
GABA and NMDA are neurotransmitters in the brain that have a variety of roles including regulating sleep pattern.
Magnesium can provide pain relief in fibromyalgia since it activates GABA and it helps in regulating neuronal activity.
A clinical study published in the Journal of integrative medicine, 2015 suggests that magnesium chloride can be beneficial to fibromyalgia patients. [5]
40 female fibromyalgia patients were enrolled in the study. The assessment was done before, at week 2 and at week 4 of the study.
The results revealed that on the application of transdermal magnesium chloride spray (4 sprays per limb, twice for 4 weeks) significantly relieved the patients from pain.
Thus, pain relief with magnesium may help fibromyalgia patients get good sleep.
Quick Gist: Magnesium is found to play key roles in sleep regulation. It can help reduce pain and serve as a natural sleep aid for fibromyalgia.
3. Valerian root (Valeriana officinalis)
Valerian is a flowering plant and has long been known as a herbal remedy for sleep disorders, more commonly, insomnia and anxiety. (Buy Standardized Valerian Supplement from Amazon or iHerb )
The exact mechanism of how it acts as a sedative is not clearly understood. However, it is suggested that it can act as a GABA agonist, thereby reducing anxiety and improving sleep. [6]
A study published in the European Journal of Medical Research, 2008 revealed that valerian/hops combination when given to patients with poor sleep helps them get deeper sleep and also increases sleep duration. [7]
An analysis of various clinical trials involving valerian root for treating insomnia had led to a conclusion that it has good efficacy in improving insomnia or sleep deprivation but a quantitative measurement of its efficacy has not been reported yet. [8]
Quick Gist: A clear-cut mechanism of action of valerian root for aiding sleep has not been proven yet. Possibly active compounds in valerian influence the activity of GABA, a neurotransmitter involved in sleep regulation
Studies have suggested the use of valerian/hops combination for the treatment of insomnia. Standardized Valerian root extract could possibly help improve sleep in fibromyalgia.
4. Chamomile (Matricaria recutita)
Chamomile is a well-known medicinal plant and used in treating various ailments like fever, inflammation, insomnia and rheumatic pains. [9]
Traditionally, chamomile tea (Buy from Amazon or iHerb) and its essential oil (Buy from Amazon or iHerb) are used as natural remedies for conditions like insomnia.
It is suggested that certain aromatic compounds present in chamomile are responsible for the sedative action by suppressing the nervous system. (Buy Chamomile Supplements from Amazon or iHerb)
A clinical trial was conducted by the University of Michigan, the USA in 2011 to evaluate the sleep-inducing effects of herb, chamomile. [10]
34 patients with insomnia were enrolled in the study that lasted for 28 days.
They were provided with 270 mg of chamomile extract twice daily throughout the study.
On assessment, it was found that the chamomile had modest benefits in daytime functioning and sleep.
The patients did not report any adverse effects during the study. Further studies have to be done to prove the efficacy of chamomile in insomnia.
Quick Gist: Anecdotal evidence suggests that chamomile tea is a good herbal sleep aid and helps improve sleep. It could possibly benefit in fibromyalgia as a natural sedative and calming agent.
More research and clinical trials have to be carried out to prove its efficacy and mechanism of action.
5. Lavender (Lavandula angustifolia)
Lavender is widely used in food, cosmetics and medicines for its diverse aromatic and medicinal properties. It has used in aromatherapy due to its psychological and physiological benefits. [11]
Linalool, santalol, cedrol are few of the active components in lavender essential oil that induce sleep by activating the parasympathetic nervous system- the system that maintains our body during rest. (Buy Lavender Essential oil from Amazon or iHerb )
A study among Japanese students revealed that nighttime exposure to lavender aroma relieves sleepiness at awakening thereby improving the quality of their sleep. [12]
A study published in the Journal of Alternative and Complementary Medicine, 2015 reports the effectiveness of lavender in improving the sleep quality. [13]
79 college students who had sleep issues were enrolled in the study. They were assigned to two groups. Both practised sleep hygiene.
One group wore a patch with 55 μl of lavender essential oil and the other group wore a blank patch.
The students who had received lavender inhalation patch reported better sleep quality after the study and also feeling refreshed after waking.
Silexan is a patented active substance from lavender oil. (Buy Lavender Supplement from Amazon or iHerb )
It is found to be helpful in relieving anxiety-related restlessness and sleep disturbance. [14]
Quick Gist: Lavender (essential oil) can benefit as a natural painkiller and sleep aid in fibromyalgia.
Lavender essential oil aromatherapy or oral supplement (Silexan) can be effective in attenuating non-restorative sleep in fibromyalgia.
6. Tryptophan & 5-hydroxytryptophan (5-HTP)
Tryptophan is an essential amino acid.
It is the precursor of the neurotransmitter serotonin (the happy hormone) and the hormone melatonin (the sleep hormone). Both of these are related to sleep regulation directly or indirectly.
Tryptophan can influence cognition, mood and sleep. [15]
L-tryptophan, at a dose of 4 gm, can improve the sleep time and also reduce awakening during sleep. [16]
Caruso et al. conducted a study to examine the efficacy and tolerability of 5-hydroxytryptophan in 50 fibromyalgia patients. [17]
A significant improvement was shown by the patients during the study with mild side effects reported by a few. (Read & Buy 5-HTP Supplements For Fibromyalgia)
A similar study in 1992 demonstrated that 5-HTP improved several clinical parameters such as a number of tender points, anxiety, pain intensity, quality of sleep and fatigue. [18]
Hence, L-tryptophan or 5-HTP can be effective in the treatment of fibromyalgia and improve the quality of life among the patients.
However, a few precautions must be noted while supplementing with 5-HTP.
Quick Gist: Tryptophan, an amino acid, has an indirect role in improving sleep by promoting the production of melatonin and serotonin.
Studies suggest that both L-tryptophan and 5-HTP can help reduce symptoms of fibromyalgia and also help get better sleep.
7. L-theanine
L-theanine is a unique amino acid present in the tea, a widely consumed beverage and it is also a very good source of anti-oxidants.
L-theanine consumption is associated with relaxation and improved learning. It is also a neuroprotective and an anticancer agent. [19]
It is known to improve cognitive performance and sleep quality. [20]
A review published in the Journal of the American College of Nutrition, 2015 reports that l-theanine helps in improving the sleep quality not acting as a sedative rather by inhibiting anxiety. [21]
It is also non-addictive, unlike other sedatives. Hence, it is suggested to be a safe natural sleep aid. (Buy L-theanine from Amazon or iHerb )
Quick Gist: L-theanine helps in improving the sleep quality not by inducing sedation but by reducing the anxiety.
Since it is not known to have any adverse effects and also does not cause daytime drowsiness, L-theanine can serve as an effective natural remedy for better sleep in fibromyalgia.
8. Ginseng (Panax ginseng)
Ginseng is the root of Panax group of plants and it has a known history of reducing stress, lower blood sugar and cholesterol levels.
It is found to improve learning and memory and is a good neuroprotective agent. [22]
In an animal study, ginseng administration was found to increase the non-rapid eye movement sleep (indicative of deep sleep) and decrease wakefulness. [23]
A clinical study published in the Journal of Ethnopharmacology, 2013 highlighted the efficacy of red ginseng extract for sleep improvement among 15 male healthy volunteers for a period of seven days to study. [24]
The volunteers were given 1500 mg of ginseng extract during the study.
Total wake time was reduced and sleep efficacy and non-rapid eye movement sleep was increased in the individuals after ginseng administration.
Braz et al. conducted a study to evaluate the efficacy of ginseng extract (100 mg/ day) against amitriptyline (25 mg/day) in fibromyalgia patients. [25] The study involved 38 fibromyalgia patients and was carried out for a period of 12 weeks.
The patients were assigned to 3 groups as follows:
Group 1: Amitriptyline (a drug used to treat fibromyalgia)
Group 2: Placebo
Group 3: Ginseng
From assessment, it was found that ginseng reduced the number of tender points and improved the quality of life, sleep, fatigue and also reduced the pain in the patients.
Ginseng was effective as amitriptyline in reducing pain and number of tender points in fibromyalgia patients. (Read & Buy Ginseng Supplements For Fibromyalgia)
Further studies on the tolerability and efficacy are needed to confirm the use of ginseng as an add-on therapy in fibromyalgia.
Quick Gist: Ginseng has many medicinal properties and is beneficial for the nervous system. Being an adaptogen, ginseng can be a potential add-on therapy as well as a natural sleep aid for fibromyalgia.
9. Ashwagandha (Withania somnifera)
Ashwagandha, also known as Indian ginseng, is an adaptogen that is commonly used in Ayurveda, Traditional Indian Medicine system. (Buy Ashwagandha Supplements from Amazon or iHerb )
Some of the active compounds in the herb include withanolides, withaferins, anaferine and isopelletireine.
It has anti-stress and anxiolytic activity and can help protect mental health in fibromyalgia. [26] [27]
Additionally, it can lower pain and modulate cortisol levels (a hormone that participates in stress response) to provide relief in fibromyalgia.
Ashwagandha extracts are known to interact with GABA receptors in the brain. [28]
GABA or gamma-aminobutyric acid is a neurotransmitter or chemical in the brain that is associated with feelings of calmness and relaxation. It also plays an important role in sleep regulation.
Ashwagandha exerts a sleep-promoting effect by interacting with GABA receptors.[29]
Triethylene glycol is one of the components in the herb that is said to induce sleep. [30]
It also helps protect cognition and brain health from the adverse effects of sleep deprivation. [31] [32]
Ashwagandha could serve as a natural remedy for improving sleep and fighting other symptoms of fibromyalgia.
Quick Gist: Ashwagandha exerts a natural sleep-inducing effect by influencing brain chemistry, lowering cortisol levels and mitigating anxiety. It can also serve as a herbal agent for protecting mental health in fibromyalgia.
10. Vitamins and cellular nutrients
Nutritional deficits are found to be associated with worsening of fibromyalgia symptoms. [33]
Maintaining healthy levels of vitamins, minerals and amino acids may not directly as natural sleep aids but they may help relieve pain and improve brain and mental health, thus helping you get better sleep in fibromyalgia.
Acetyl-L-carnitine (ALCAR)
Acetyl-L-carnitine (ALCAR) is synthesized in the body and also consumed as supplements. It is involved in the metabolic activities inside the cell and is known to benefit brain health. (Buy ALCAR Supplements from Amazon or iHerb )
Rossini et al. studied the effect of ALCAR on fibromyalgia symptoms. [34] 102 fibromyalgia patients were enrolled in the study for ten weeks.
The patients were assigned to two groups:
Group 1: 2 ALCAR (500 mg) capsules with 500 mg intramuscular injection for 2 weeks and 3 capsules after that
Group 2: Received placebo capsules and injection
The assessment revealed that total myalgic score, number of tender points, musculoskeletal pain and depression have improved significantly during the course of treatment with ALCAR.
Coenzyme Q10
Coenzyme Q10 (CoQ10) is present in all tissues of the body and is a natural anti-oxidant.[35]
It is taken as supplements alone as well and in combination with drugs for treating some disorders like cancer, Parkinson’s, cardiovascular diseases and mitochondrial disorders.
Since fibromyalgia patients experience oxidative stress, CoQ10 can benefit them. (Buy CoQ10 supplements from Amazon or iHerb )
CoQ10 capsules (200 mg per day) is found to reduce pain, fatigue and sleep disturbances in fibromyalgia. [36] (Clinical and Experimental Rheumatology, 2017)
Vitamin D
Vitamin D is a fat-soluble vitamin and its prime role involves the absorption of mineral ions like calcium, magnesium and phosphate.
Several studies have suggested its action in the modulation of the sleep-wake cycle. (Read & Buy Vitamin D supplements for Fibromyalgia)
Pain and sleep deprivation are reported to be associated with vitamin D deficiency and also with the occurrence of fibromyalgia. [37]
A few studies, though not all, have found that some patients with fibromyalgia also have vitamin D deficiency; some have found that vitamin D levels in fibromyalgia patients are similar to that of healthy individuals. [38] [39] [40]
It can be hypothesized that supplementing with vitamin D may improve sleep and pain in fibromyalgia patients only if they are diagnosed with a clinically relevant deficiency.
Quick Gist: Nutritional deficiency of some vitamins and metal ions can be causative for fibromyalgia symptoms.
A proper supplementation of the essential nutrients such as Acetyl-L-carnitine, CoQ10, Vitamin D and other vitamins can help reduce fibromyalgia pain and improve sleep and overall health.
11. Exercise
Improved physical activity, in the form of exercise, is known to improve sleep and it is recommended as a non-pharmacological treatment for disturbed sleep.
A study suggests that a bidirectional relationship exists between exercise and sleep. [41] Scientific evidence suggests that physical inactivity might lead to disturbed or poor sleep.
A combination of aerobic exercise and progressive relaxation techniques are found to improve sleep duration, anxiety and quality of life in fibromyalgia patients. [42] (Clinical Medicine, 2011)
Ai Chi is an aquatic exercise for recreation, relaxation, fitness and physical rehabilitation.
A study published in Clinical and Experimental Rheumatology, 2009 compared the effectiveness of Ai Chi and stretching among 81 fibromyalgia patients in improving sleep quality and fibromyalgia symptoms. [43]
Ai Chi exercise for 12 weeks improved fibromyalgia symptoms and sleep quality. But stretching exercises only improved the psychological well-being of the patients.
Quick Gist: Optimal physical activity improves sleep pattern. Exercising may help fibromyalgia patients to improve their sleep quality naturally.
Several studies have been done to show the effect of exercise on improving the sleep quality in fibromyalgia patients. Particularly aerobic exercise and Ai Chi are found to be useful.
12. Sleep hygiene and Cognitive Behavioural Therapy
Sleep hygiene is a variety of practices which help in improving the sleep quality.
Sleep hygiene practice is found to improve sleep in fibromyalgia patients; it was found to facilitate falling asleep even after waking up in the middle of the night.
It was also found to reduce pain and fatigue. [44]
Similarly, cognitive behavioural therapy is a psychotherapy treatment aimed to change the patterns of thinking and behaviour in patients.
In a study, 47 fibromyalgia patients with chronic insomnia were provided cognitive behavioural therapy or sleep hygiene or usual care. [45]
Among the 3 groups, the patients who received CBT showed better improvements in sleep quality than others.
A similar study by Martinez and colleagues revealed that CBT improves sleep in patients with fibromyalgia with insomnia better than sleep hygiene. Significant improvements in sleep quality, pain, fatigue, anxiety and depression were observed. [46]
Quick Gist: A regular practice of sleep hygiene can help in improving the sleep quality in fibromyalgia.
Also, cognitive behavioural therapy can also change the patient’s pattern of thinking and thereby improve sleep quality and mental health as well.
13. Yoga
Yoga is a blend of physical, mental and spiritual practices for the well-being of a person. There are even specific yoga positions for the treatment of sleep disorders.
A review study published in the Journal of Alternative and complementary medicine, 2010 reported that yoga is effective in improving various health-related outcomes and is found to be superior to normal exercises. [47]
Yoga has also been found to be helpful in improving various physical and mental health. [48]
An analysis of various studies to study the safety and efficacy of Qigong, Tai Chi and Yoga in fibromyalgia syndrome. [49]
It was reported that yoga yielded significant effects in pain, fatigue, depression and sleep quality. However, clinical trials with a large number of patients should be involved in order to confirm these.
A study published in the Journal of Pain Research, 2011 which was conducted among 22 fibromyalgia patients revealed the effectiveness of practising yoga twice every day.
It reduced fibromyalgia symptoms and regulated the cortisol (stress hormone) levels which indirectly improved fatigue and sleep. [50]
Quick Gist: Regular yoga practice can prove to be an effective alternative therapy for fibromyalgia relief and a natural remedy for sleep disturbances in fibromyalgia.
14. Tai chi
Tai chi, also called as tai chi chuan is a mind-body exercise, combining martial arts and meditative movements to bring about balance in mind and body. [51]
It has good benefits for mental health conditions, including anxiety and depression.
Jones and colleagues evaluated the effectiveness of tai chi to improve fibromyalgia symptoms and functional mobility. [52]
One group received tai chi intervention and the other educational intervention for 90 mins, twice weekly for 12 weeks.
On assessment, the tai chi group showed significant improvements in pain severity, pain control, sleep and pain interference. They also reported good improvements in mobility.
Maddali Bongi and colleagues also reported that tai chi improves physical activity, general health, vitality, emotional imitations, quality of sleep and anxiety in fibromyalgia patients. [53]
Quick Gist: Tai chi can be given as an adjunct treatment for fibromyalgia patients to relieve them from various symptoms and sleep deprivation. It can help patients in improving physical and mental health.
15. Qi Gong
Qigong is an ancient Chinese exercise involving coordinated breathing, physical movement and meditation.
Many studies report that it can relieve chronic pain, reduce tension, enhance immunity and cardiac functioning. [54]
A pilot study published in the International Journal of Neuroscience, 2012 explored the effect of qigong practice for 6 weeks on fibromyalgia symptoms. [56]
One group received proper qigong exercise (meditation, breathing and rhythmic movements) while the other group participated in a sham qigong exercise program.
At the end of 6 weeks, the former one reported significant improvements in pain, fatigue and sleep.
On long-term (6 months), qigong is found to improve pain, sleep, physical and mental function in fibromyalgia patients. [57]
Quick Gist: Regular qi-gong practice may help improve sleep and physical functioning in fibromyalgia patients.
16. Acupuncture
Acupuncture is a form of traditional Chinese medical practice in which needles are inserted at certain points of the body to improve energy (Qi) flow.
Many researchers have reported the clinical evidence and mechanisms involved in acupuncture for insomnia treatment.
It has been suggested that it might be mediated by regulation of neurotransmitters serotonin and GABA. [58]
A clinical study published in Sleep Medicine, 2017 highlighted the efficacy and safety of acupuncture for treating primary insomnia. [59]
72 patients were assigned to two groups, one received acupuncture treatment and the other was the control group.
The treatment was given thrice a week for four weeks.
The assessment showed significant improvements in sleep efficiency, sleep awakening and total sleep time. It is was also found to improve the psychological health of patients.
Singh and colleagues have found that acupuncture improves pain threshold, depression and other general health symptoms in fibromyalgia. [60]
Quick Gist: Acupuncture is reported to be a natural remedy for insomnia and sleep disturbances. Acupuncture can help as an alternative treatment for fibromyalgia for pain relief and improved sleep.
17. Massage
Massage therapy has been practised to improve the physical and mental well-being. It helps in relieving pain in the body.
Therapeutic massage helps improve sleep quality and pain in fibromyalgia. [61] (Journal of Clinical Rheumatology, 2002)
Massage-myofascial release therapy lowers pain, anxiety, depression and improves quality of sleep in fibromyalgia patients. [62]
Quick Gist: Massage therapy at regular intervals can help reduce pain and improve sleep in fibromyalgia patients.
18. Balneotherapy
Balneotherapy is a type of spa treatment which involves immersing the body in hot mineral water.
Balneotherapy or spa therapy has been suggested as a potential treatment for fibromyalgia symptoms and sleep deprivation.
It is said to influence the release of the stress hormone, cortisol which affects mood, sleep and stress levels. [63]
Silva and colleagues conducted a study among 60 fibromyalgia patients to assess the effects of balneotherapy in fibromyalgia patients and reported that it can improve physical symptoms, sleep quality, physical function and psychological disorders. [64]
Passive body heating is found to improve sleep in fibromyalgia patients. [65]
Quick Gist: Balneotherapy, as an add-on alternative therapy, can help improve sleep and pain in fibromyalgia.
19. Mindfulness
Mindfulness is a technique that focuses on increasing awareness and is a great way to reduce stress and improve mental health.
Mindfulness-based interventions are found to have modest benefits in chronic pain. [66]
A study published in the Annals of behavioural medicine, 2015 revealed that mindfulness significantly reduces stress, sleep disturbance and pain symptoms in women fibromyalgia patients. [67]
However, better quality studies are required for corroborating the available evidence.
Quick Gist: Practising mindfulness is reported by many studies as a potential adjunct therapy for fibromyalgia patients and may help improve sleep pattern.
20. Music therapy
Music has been used as a therapeutic agent for a long time since it can positively affect many regions of the brain connected to emotion, cognition and movement.
It is used to help patients with depression and anxiety.
Calming music is used to promote sleep.
Many studies have revealed the efficacy of music therapy in treating acute and chronic sleep disorders. [68]
However, for chronic sleep disorders, a follow-up and assessment of more than 3 weeks are required to evaluate its efficacy.
Chang et al. examined the effectiveness of music therapy on sleep quality in patients with chronic insomnia. [69]
The patients, when exposed to soothing music for 45 minutes at night sleep, experienced significant changes in the sleep quality with prolonged rapid eye movement sleep stage.
Delta-embedded music (pulsating regularly within the 0.25 Hz to 4 Hz frequency band of brain wave activity) can induce sleep in fibromyalgia patients. [70]
A study involving 20 fibromyalgia patients for a period of 4 weeks indicated that delta-embedded music increased the sleep quality and reduced the tiredness on awakening.
However, there were no significant changes in the pain severity or tiredness.
Quick Gist: Hearing soothing music and delta-embedded music can have a good impact on the sleep quality in fibromyalgia.
Researchers have provided evidence on its effect on sleep but large-scale trials might provide better confidence in this evidence.
21. Therapeutic writing
Therapeutic writing involves expressing the emotions in a written format and thereby reduce the stress and improve mental health.
It helps one express individual experiences, adapt to chronic pain and restructure thought patterns.
A study published in the Annals of Behavioural Medicine, 2006 highlighted the effect of therapeutic writing in fibromyalgia. [71]
The study involved 155 fibromyalgia patients, 83 in the treatment group (disclosure writing) and 72 in the control group.
The treatment group wrote about the emotional stressful experiences while the control group wrote about time management. The former was advised to write and work on each stressful experience until they feel better about it.
Though the disclosure writing had negative impacts on the mood for the first month, by the end of three months, such negative effects disappeared.
Also, it had a positive effect on sleep, physical and mental health.
Quick Gist: Therapeutic writing helps patients to get rid of their unpleasant experiences by ‘getting it off their chest’.
It brings about a change in the patient’s thought process and relieves anxiety. Indirectly it may help improve sleep.
Proper clinical studies are needed to prove the efficacy of therapeutic writing for fibromyalgia patients.
Conclusion
A bidirectional relationship exists between pain and sleep.
Fibromyalgia patients experience severe pain which impairs their sleep patterns. And this sleep deprivation will exacerbate fibromyalgia pain.
Alternative treatments, dietary supplements and herbal remedies may serve as a natural sleep aid; some may even relieve pain in fibromyalgia.
Before utilising any health supplement, especially herbal supplements, please read up about the precautions and possible drug interactions associated with its use.
Consult your health practitioner before taking a health supplement. Avoid consuming supplements close to the time of taking other meds.
What measures have you taken to combat sleep issues in fibromyalgia? Have you used any natural sleep aid for fibromyalgia? Do share your experience in the comments section below.
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