ten steps to better sleep

Dr. Doris Cope, MD, director of Pain Management of the University of Pittsburgh School of Medicine says, "People with fibromyalgia tend to have very disturbed sleep. Even if they sleep 10 hours a night, they still feel fatigued, don't feel rested."

The body is unable to recuperate from the physical, mental, and emotional stresses of the day. The system is overwhelmed, creating sensitivity to pain. The body goes through four stages of sleep every night. REM, or dream sleep is very important for the body to rest properly. It is during this stage that the mind discharges stress, makes sense of the events of the day, and processes information to decide where to store it.

The fourth stage of sleep is where the body and mind are totally unaware. This is the most restorative sleep stage. Without it, the mind and body is unable to cope with even minor pain the following day.

Ten natural steps to a better sleep for fibro patients and anyone suffering insomnia:

Take a very warm bath with a plan to stay and soak for at least fifteen minutes. Use Chamomile or Lavender in the water for relaxation.

Use a stiff bristled brush to stimulate the skin over the entire body.

Massage the body with hand massage tools to relieve soreness of tender points.

Do stretching exercises and deep breathing exercises.

Sit comfortably in a quiet room for twenty minutes or more. Use the time to think of nothing, pray, or make a list of things for which you are thankful.

Allow no light into the bedroom,http://zjk.upla.cn/home.php?h=16908&app=blog&id=668617&user_id=16908. Even the light from a clock can disturb sleep.

Run a small fan or use a noise machine in the bedroom.

Make sure the room temperature is neither too hot nor too cool.

Avoid foods that stimulate you just before bedtime,http://www.aironecotribe.com/content/ma-perche-italia-si-regalano-ogni-anno-9-miliardi-alle-fonti-fossili#comment-28477,designer prom dresses 2013 uk,http://42981.com/forum.php?mod=viewthread&tid=53562.

Avoid drinks with high caffeine content and chocolates.

Nothing works for everyone,http://www.cocktaildressie.com. Some people can use a few of the tips and add some of their own. Little changes can make a big difference.

For those who live in the larger cities in and around Atlanta, filtering light and noise May be a challenge, but use whatever is necessary to get a good night's sleep. Put black construction paper in the bedroom windows and place a fan next to your ear. The hum of the motor running is hypnotic,prom dresses 2013 uk.

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