Better Sleep Month Series: Beyond Sleep Hygiene
The term "sleeping like a baby" has never applied to me, even when I was a baby. (Just ask my mother.) I've dealt with insomnia for as long as I can remember. Over the years, I'd read countless articles about what's called "sleep hygiene," only to find the same old advice recycled into various formats: get up at the same time every day, create a relaxing sleep environment, etc.
After trying the same ol', same ol' multiple times and failing, I gave up on sleep hygiene. It's not that I found better alternatives - I just didn't sleep much. Eventually, and not coincidentally, I developed fibromyalgia and sleep became both more difficult and more important than ever. I could no longer function on 5 or so hours of sleep most night. Because I also had very young children (2 and 4.5 when I was diagnosed), I couldn't count on sleeping in sometimes to make up for it, either. Something had to give.
Over time, I identified several reasons I believed sleep hygiene wasn't working for me and started trying to overcome them. While I still struggle with some sleep issues, I'm doing a lot better than I used to. And, SURPRISE, once I'd dealt with some of these issues sleep-hygiene practices actually started working.
I can't believe I'm the only one who's dealt with these issues (sleep disorders, negative associations with going to bed, etc.), so I've put together this article:
If you're not facing those issues, or you've overcome them, it's time to give sleep hygiene another try - while taking into consideration our particular issues:
What issues have you had to overcome before sleep hygiene worked for you? What issues are you facing right now that are keeping you from getting a good night's sleep? Leave a comment below!
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About a year and a half ago, I heard about a doctor of sleep medicine who was scheduled to speak to a local FMS/CFS support group in the Tampa Bay area. He believes, based on his own experiences as someone with CFS, and as someone who sees FMS/CFS patients often – that they are linked to narcolepsy. Initially I was unconvinced – I’ve never nodded off uncontrollably. But as he discussed the various stages of sleep, and that the “restful” period that heals the body is often skipped in people with narcolepsy – I became more interested.
I was diagnosed with CFS at 14, after a particularly nasty flu. About 15 years later, I was also diagnosed with FMS. I had recently had a sleep study done, on the advice of a psychologist who was treating me for depression (that’s what they called it before they decided it was FMS). I made an appointment with this doctor/speaker, and learned that my sleep patterns match those of someone with narcolepsy. Because the body doesn’t heal itself during sleep, it tries to turn on those portions of the brain during the day – thereby shutting off other functions, like short term memory (i.e. brain fog). I’ve been taking Xyrem for my narcolepsy for over a year now. I am still sleepy in the day and usually take at least one 2-3 hr nap, but I do tend to wake up more refreshed now.
Saffy,
I’m glad you brought this up, because I’ve been exploring similar theories lately myself. I started researching narcolopsy after developing several symptoms myself, and I’ve found interesting hypotheses about connections between it and FMS/ME/CFS. I haven’t come across anything from an actual working doctor, however, so I’d love the name of the doctor you mention if you have it!
Dr. Frank Scott Perrino
He also advocates Narcolepsy Network.
has anyone ever taken cymbalta along with xyrem? i am about to start that, but i am sure afraid of it, since i normaly react very badly to ssri’s
please let me know….
I take Cymbalta. I still don’t sleep but I couldn’t live without my cymbalta. I have had Fibromyalgia since 1983
I take Concerta which is a drug used for ADD. I do have mild ADD but it also helps with the daytime tiredness I have with the chronic fatigue syndrome. I no longer sleep all day long like I used to.
i have cfs, does anyone know a sleep doc familiar with cfs sleep, like different sleep stages?
i have cfs,does anyone know a sleep doc familiar with cfs, like the different stages of sleep? one inphiladelphia pa would be nice