Dr Brad Ivanchuk here.
I am a Burlington, Ontario chiropractor at Life Chiropractic Centre on Guelph Line in the Beacon Hill Plaza.I am also a canfitpro certified Personal Training Specialist and an American Posture Institute Certified Posture Expert and Postural Neurologist.
Last time we discussed fibromyalgia (FM) and one of our viewers inquired about sleep and the FM patient.
It is a known fact that many fibro patients suffer from chronic daytime fatigue, have difficulty falling asleep, staying asleep and not feeling well rested in the mornings.
If you suffer from FM and any of these ring true for you, I have a few helpful hints to share with you today.
Noise and light; block out as much external noise as you can with earplugs or a soothing sound machine on the night table beside your bed.
And block out any external light with heavy curtains/blinds or use an eye mask.
Food/meals; avoid large meals at least 2 hours before bedtime.
If you get hungry in the evenings, have a small protein snack (a hand full of
almonds or a half a cup of yogurt or cottage cheese) and a cup a calming tea or a cup of warm milk especially can help you to fall asleep.
Exercise; aerobic exercise is highly beneficial during the daytime as it releases endorphins (feel good hormones) into our body, but not advisable within 3 hours of bedtime. If you want to do a 15-20 minute full-body stretch routine in the evenings before bed, this would be an
excellent thing to do.
Sleep habits; try and get to bed the same time every night and avoid long naps during the daytime. A 15-20 minute nap not within 8 hours of bedtime is okay.
Stimulants; avoid things such as alcohol, nicotine, sugar, caffeine etc. as they can prevent you from falling into a deep sleep.
Chiropractic care; a lot of literature and studies are pointing to the main cause of FM as being neurologic. The sympathetic part of the nerve system (the fight or flight part) is being stimulated repeatedly in the fibro patient thus not allowing the body to rest properly, and causes the accumulation of inflammatory chemicals into the muscle tissue. This is what causes those nasty trigger points.
Chiropractic adjustments have a very calming and soothing effect on the nerve system and will help to turn down the sympathetic response.
This is why so many FM patients find chiropractic care to be a huge benefit for them.
I hope you find this to be helpful and as always, if you have any questions on this topic or any other health concerns you may have or you children may have, please call me.
Remember too that consultations are always free of charge and these include a free detailed posture analysis.
Our phone number in Burlington is 905 335 LIFE (5433).