Why Sleep Is Affected in Chronic Fatigue Syndrome (CFS) and Fibromyalgia
Those with CFS and fibromyalgia have poor quality sleep that’s contributing to their fatigue and body pain. By not getting adequate deep sleep you miss out on the release and benefits of growth hormone. Growth hormone is responsible for repairing muscle and tissue. Without those deeper stages of sleep, growth hormone becomes deficient and repair can’t happen, leading to body pain and achiness.
A foundational step to feeling better is getting 8-9 hours of restful, deep sleep for at least 6-9 months.
In this post I’ll go over how to use naturopathic medicine to achieve that.
Evaluate Your Sleep Hygiene
Sleep hygiene includes a variety of ways to improve sleep through lifestyle changes. Good sleep practices will promote relaxation before bed so you fall asleep easily and get into deep sleep where your body can heal and regenerate.
Have an Evening Routine
The purpose of this is to act as a signal to your body that it's time to relax and go to sleep soon. Here are some ideas for activities you could include in your evening routine:
Taking a shower or relaxing bath with Epsom salts
Having a cup of relaxing tea like chamomile, hops, kava, valerian, passionflower, oat straw, lemonbalm or skullcap
Setting yourself up for a calm morning by making your lunch or setting out your clothes
Stretching or yoga
Meditation for 5-10 minutes
Reading
Having a small snack before bed if you tend to wake up during the night
Make Your Bedroom Your Sanctuary
Our bedrooms should be a safe space for us to relax and rest. Make sure you've set up your bedroom for great sleep with these tips:
Keep your room dark with heavy curtains, cover lights from electronics
Wear an eye mask
Keep your room quiet, shut windows and doors to prevent noise or wear ear plugs
Keep your room cool between 60 - 67F
Reserve your bedroom for sleeping and being intimate only. Don't spend lots of time in your room working, watching TV or eating so that when you're in your room your body knows it's time to sleep.
If your partner snores, wear earplugs or consider sleeping in a separate room, at least temporarily, until you can get adequate sleep
Avoid Using Electronics Before Bed
Electronics like laptops, tablets and cell phones emit light in the blue wavelength of the spectrum. Blue light keeps us awake during the day by suppressing hormones that make us sleepy. When we're exposed to it at night it can interfere with our ability to get to sleep. Stop using devices about 30 minutes to 1 hour before you want to go to bed. You could also download apps that filter blue light, which are on many cell phones, and that change the light to a warmer, redder hue.
Relax Your Mind Before Bed
If you have a racing mind that’s keeping you awake, do a “brain dump” where you write down all the things that are worrying you. Write down as much as you need. You can also do this in the afternoon to wind down from your day.
Retrain Your Bladder
Many people with fibromyalgia wake at night to urinate due to bladder muscle spasticity. You may need to “retrain” your bladder out of this so it doesn’t signal you during the night. You can do this by talking to it and saying “night time is for sleeping, wait until morning.” If you still have to pee after 5 min, then get up. If you’re afraid of having an accident, try using an undergarment like Depends or Always ZZZ.
Decrease the Amount of Time You’re in Bed
Try to only spend enough time in bed as you need for sleeping. If you spend more than that, you’ll associate it with not sleeping. You may find yourself waking up in the middle of the night or falling into deeper sleep in the morning when you need to get up.
Nap If You Need To
If you really need to nap to get through your day try to limit it to either 30 minutes or 90 minutes and not after 2pm.
Natural Sleep Aids to Help You Get More Restful Sleep
L-theanine - Theanine is an amino acid that’s derived from green tea. It can help promote calmness, relieve anxiety and promote deep sleep. It helps increase a calming neurotransmitter called gamma-aminobutyric acid (GABA) and can give you a calm yet alert feeling. A good form to use is called Suntheanine. You can also use it during the day for anxiety. Suggested dose: 50-200 mg at bedtime.
Wild lettuce (Lactuca virosa) - This herb has been traditionally used for anxiety, insomnia and pain. The active substance, lactucarium, is similar to opium and has effects on the central nervous system. Because of this similarity, this plant is also known as “opium lettuce.” Suggested dose: 30-120 mg at bedtime. Caution if you’re using other pain relievers or sedatives.
Hops (Humulus lupulus) - This herb has traditionally been used as a sedative for insomnia and anxiety. Suggested dose: 30-120 mg at bedtime. Caution if you’re using other sedatives or estrogen replacement therapy. Theoretically, hops may interfere with estrogen binding to these receptors.
Passionflower (Passiflora incarnata) - This herb is calming for the mind and body and may help decrease fibromyalgia pain. Suggested dose: 90-360 mg at bedtime. Caution if you’re using other sedatives.
Valerian (Valeriana officinalis) - This herb can help you fall asleep faster and get deeper sleep. It’s most effective when used for a long time rather than just when you need it. For some, it can have the opposite effect and make you feel more awake. If this is the case, you can use it during the day for anxiety. Suggested dose: 200-600 mg at bedtime. Possible side effects may be grogginess, headaches, and stomach upset. When you’re ready to stop taking it, taper down slowly to avoid withdrawal symptoms.
5-HTP (5-Hydroxytryptophan) - This compound is related to an amino acid called tryptophan and is used to make serotonin. 5-HTP may help improve sleep quality especially when paired with GABA. It may also relieve pain and stiffness in those with fibromyalgia when taken long term. Suggested dose: 100-400 mg at night. Caution if you’re taking other medications that increase serotonin such as antidepressants. Taking them together may result in a serious condition called serotonin syndrome.
Melatonin - This hormone is produced by a gland in our brain called the pineal gland. It’s stimulated by darkness and released in the evening to help us feel tired. Suggested dose: 1-5 mg at bedtime. Keep in mind that higher doses may affect depression and fertility by raising prolactin. Possible side effects may include daytime sleepiness, fatigue, dizziness, vivid dreams, and headaches.
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In health,
Dr. Jamie
This website is not intended for the purpose of providing medical advice. All information, content, and material of this website is for informational purposes only and are not intended to serve as a substitute for the consultation, diagnosis, and/or medical treatment of a qualified physician or healthcare provider.
Resources
Cronkleton, E. (2023, January 20). 9 natural sleep aids to help you get better rest. Healthline. https://www.healthline.com/health/healthy-sleep/natural-sleep-aids
Kubala, J. (2024, January 30). Wild lettuce: Benefits, uses, and potential side effects. Healthline. https://www.healthline.com/nutrition/wild-lettuce#pain-relief
Teitelbaum, J. (2007). From Fatigued to Fantastic (3rd ed.). Avery.
Van De Walle, G., Raman, R., & Seladi-Schulman, J. (2023, February 14). Melatonin and sleep: How it works and how to use it. Healthline. https://www.healthline.com/nutrition/melatonin-and-sleep
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