Mindfulness for Fibromyalgia Sleep

Sleep improvement for Fibromyalgia patients using mindfulness

A new research project from the University of Derby has found significant sleep improvements in fibro sufferers using mindfulness.

ACT Practitioner

Clinical Mindfulness

Mindfulness Informed Professional

Mindfulness for pain relief

Historically mindfulness has been used in the private sector and the NHS for enabling better pain management, and therefore it was a logical choice of therapy to use in the study.

How does mindfulness usually work in pain management

Mindfulness generally turns down the arousal level and anxiety functions where pain in present. Having this arousal increases pain monitoring and releases chemicals like cortisol that increase pain response. Being less “interested” in the pain effectively “turns down” pain levels.

Fibromyalgia is a chronic condition characterized by widespread musculoskeletal pain accompanied by fatigue, sleep, memory, and mood issues. It is often described as a constant dull ache that has lasted for at least three months. The pain is widespread, meaning it occurs on both sides of your body and above and below your waist.

Symptoms:

The main symptoms of fibromyalgia are:

  • Widespread pain: This is the most defining symptom, often described as a constant, dull ache.
  • Fatigue: People with fibromyalgia often wake up tired, even after a full night’s sleep.
  • Cognitive difficulties: Often referred to as “fibro fog,” this includes problems with memory, concentration, and mental clarity.
  • Sleep disturbances: Difficulty falling or staying asleep, and not feeling refreshed upon waking.

Other common symptoms:

  • Headaches
  • Irritable bowel syndrome
  • Depression and anxiety
  • Numbness or tingling in hands and feet
  • Sensitivity to temperature, light, or noise
  • Restless legs syndrome

Causes:

The exact cause of fibromyalgia is unknown, but it is believed to be related to a combination of factors:

  • Genetics: Fibromyalgia tends to run in families.
  • Infections: Some illnesses may trigger or worsen fibromyalgia.
  • Physical or emotional trauma: Stressful events can contribute to the development of the condition.
  • Changes in brain and spinal cord: Researchers believe that fibromyalgia amplifies painful sensations by affecting the way the brain and spinal cord process pain signals.

Diagnosis:

There is no specific test for fibromyalgia. Diagnosis is based on:

  • Symptom evaluation: A healthcare provider will assess your symptoms and their duration.
  • Physical examination: Checking for tenderness in specific areas called “tender points.”
  • Ruling out other conditions: Tests may be done to exclude other possible causes of your symptoms.

Treatment:

Although there is no cure for fibromyalgia, various treatments can help manage the symptoms:

  • Medications: Pain relievers, antidepressants, and anti-seizure drugs may be used to reduce pain and improve sleep.
  • Therapy: Cognitive behavioral therapy (CBT) can help you develop coping strategies for pain and stress.
  • Lifestyle changes: Regular exercise, relaxation techniques, and stress management can improve symptoms.
  • Alternative therapies: Acupuncture, massage, and yoga may provide some relief.

Living with Fibromyalgia:

Living with fibromyalgia can be challenging, but it is possible to manage the condition and improve your quality of life. Here are some tips:

  • Pace yourself: Avoid overexertion and take breaks when needed.
  • Get enough sleep: Practice good sleep hygiene to improve sleep quality.
  • Manage stress: Engage in relaxation techniques and stress management strategies.
  • Exercise regularly: Low-impact exercises, such as walking, swimming, or yoga, can help reduce pain and improve fitness.
  • Eat a healthy diet: Focus on nutritious foods that can help reduce inflammation and boost energy levels.
  • Connect with others: Join support groups or online communities to connect with others who understand your experience.

If you suspect you may have fibromyalgia, it’s important to consult with a healthcare professional for diagnosis and to discuss treatment options. With the right management plan, you can live a full and active life despite the challenges of fibromyalgia.

Results with fibromyalgia

The FHT summary, along with a link to the full study can be found HERE

The results included:

  • 30 percent improvement in sleep quality
  • 23 percent improvement in subjective insomnia
  • 22 percent improvement in sleep impairment
  • 20 percent improvement in daytime sleepiness

Mindfulness is one of the multi modal eastern and western psychotherapies available from Stuart. other methods used to treat fibromyalgia include counselling and psychotherapy, often cognitive behavioural psychological models. These are also available from Stuart. Another method used for pain management is clinical hypnosis.

Stuart is registered with the CNHC (who hold a PSA AR) under  Hypnotherapy ).  He has several competency certifications in Clinical application of Mindfulness for Clients and Groups.

Key words
Fibromyalgia, sleep, sleep disorders, insomnia, pain levels, pain management, coping with pain, counselling, mindfulness, psychotherapy, complementary health, alternative medicine, eastern psychology, Edinburgh, Glasgow, Dublin, Falkirk, hypnosis, hypnotherapy.