Go to sleep at the same time and get up at the same time regularly; so as to sleep for at least 8 hours. Do this every day of the week, including weekends. Try to wake up before 9 o’clock.
Don’t sleep or take naps during the day.
Try not to drink caffeinated beverages, especially coffee and tea; in the afternoon after 2-4 pm.
Do not drink alcohol, smoke, eat sweets and drink sugary beverages before going to bed. Do not eat heavy, high-calorie, fatty foods.
Turn off the television 2 hours before bedtime.
Turn off the phone, tablet, and computer 1 hour before bedtime.
Take a magnesium tablet before bed and a melatonin tablet if you have chronic insomnia (First consult you physician).
Start doing yoga and taking walks during the day.
Do not do heavy or strenuous exercise before going to bed.
Sleep at a room temperature of 16-20 degrees Celsius; cooler aggravates fibromyalgia, while warmer might trigger a migraine headache.
A warm shower or bath before sleep helps you to fall asleep easier.
If you cannot fall asleep, focus on your breathing. Breathe very slowly and deeply for 5 seconds, inhale through nose deep into your stomach, exhale through mouth for 5 seconds. With time, you can increase the duration and pause between inhales and exhales. If you get distracted, just notice, and focus on your breathing again.
Select alarm sounds to wake you up calmly in the morning. Do not wake up as if you’re being given electric shocks through loud sounds and music.
If you wake up in the morning with a headache, ask the household (if available) whether you snore and or grind your teeth.
If your breathing is stopping during the night (apnea) alongside with snoring; consult a sleep specialist for an evaluation of sleep apnea syndrome.
Visit a dentist for a splint for teeth grinding or consult a neurologist and have a Botox injection in your chewing muscles.
Pillow and bed:
If your pillow is unsuitable for you (in size and softness), straining your neck muscles may cause you to wake up with pain in the morning.
If your pillow is made from allergenic materials or if you have house dust mites in your room due to oldness, you may wake up in the morning with nasal congestion and a headache. Change your pillow. Sleeping with clean pillowcases and sheets is easier and more satisfying (think of hotel rooms). Change pillowcases 1-2 times a week and bedding 3-4 times a month.
Make sure your bed isn’t too soft; do not get buried in it. If you have back pain on awakening consider changing your bed.
If you have a lot of dust collecting furniture/stuff in the room you sleep in, get rid of the excess things with a little spring-cleaning.
Do not keep any devices that generate electromagnetic fields in your room; remove all devices from the wall outlets and do not keep your phone with you. Remove the television from your room.
If possible, avoid any light in your room while sleeping.
Because human beings have fallen asleep by listening to nature for so many years, deep silence can make it difficult to fall asleep. Sleeping with the sounds of nature found on applications (if you live in the city and in a place with environmental pollution) can ease your falling asleep.
If you are suffering from back pain and body aches before falling asleep, you can try restorative resting positions:
Lie on your back, with a thin blanket under your head. Put your soles on the bed in front of your hips, slide it slightly forward; make the calves and upper legs become an equal triangle. Open your hands sideways or leave them to your side. Stay in this position for 5 to 10 minutes, and allow all your muscles and your body to feel heavy.
If you feel pain in your legs, lift your legs 90 degrees in the air or on the wall and stay for 5 minutes.