An estimated 10 million people suffer from fibromyalgia here in the U.S., and up to six percent of the population worldwide have this condition, reports the National Fibromyalgia Association.\u00a0 While the disorder does occur in men and children, up to 90 percent of people who have fibromyalgia are women. According to the Centers for Disease Control and Prevention, most people are first diagnosed with fibromyalgia during middle age. Painful and baffling, fibromyalgia is a condition without a definitive cause, treatment, or cure.\r\n\r\n\r\nUnderstanding Fibromyalgia\r\nThe two tell-tale signs of fibromyalgia are muscle pain and fatigue. People who have fibromyalgia report having \u201ctender points\u201d at various locations on their body. These tender points cause pain when pressed. Common tender points are between the shoulder blades, sides of hips, sides of the neck, top of the shoulders, back of the head, inner knees and outer elbows.\r\n\r\nOther than muscle pain and fatigue, other symptoms and\/or coexisting conditions of fibromylagia include:\r\n\r\n\ttrouble sleeping\r\n\ttingling and numbness in hands and feet\r\n\tfrequent headaches\r\n\tmorning stiffness\r\n\tendometriosis\r\n\tpainful menstrual periods\r\n\tirritable bowel syndrome\r\n\tdepression\r\n\tanxiety\r\n\tfibro fog (cognitive thinking and memory problems)\r\n\r\nThe pain associated with fibromyalgia (often reported as a dull ache) is typically widespread, occurring both above and below the waist.\r\n\r\n\r\nFibromyalgia and Sleep Disturbances\r\nChronic and sometimes debilitating fatigue is a very real problem for fibromyalgia sufferers. People who have fibromyalgia\u00a0 wake frequently during the night. It\u2019s thought that these people\u2019s brains are aroused by brain activity which disrupts their deep stages of sleep. In addition, fibromyalgia patients often have trouble falling asleep, mostly because their sleep is disrupted by their pain.\u00a0 Either way, fibromyalgia sufferers miss out on the restorative sleep their body and minds need.\r\n\r\nIn some cases, patients who have fibromyalgia have other sleep-disrupting disorders, like sleep apnea and restless leg syndrome. Patients not only complain of daytime sleepiness, but also feeling like they are in a fog.\r\nFibromyalgia Lifestyle and Home Remedy Tips\r\nWhile it is important to follow your doctor's orders regarding treating your symptoms of fibromyalgia, there are some lifestyle and home remedy tips that can help alleviate your discomfort.\r\n\r\n\tExercise consistently. Because you are in pain, exercise is probably the last thing on your mind. However, according to the University of Maryland Medical Center, low-intensity exercise conducted on a regular basis is a helpful natural treatment for fibromyalgia. Start slowly and build your intensity level and exercise sessions' length of time. Along with daily exercise, be sure you are eating a healthy diet, chock-full of nutrients to keep your energy up.\r\n\r\n\r\n\tFocus on sleep management. Because chronic fatigue is a classic symptom of fibromyalgia, it is vital to take steps for better sleep hygiene. Some tips include going to bed and getting up at the same time every day, as well as avoiding sugar, alcohol or caffeine several hours before bed. Try to limit your daytime naps. Make your bedroom environment a quiet retreat, and set your thermostat for the best temperature for sleeping. A hot bath before bed may pack a two punch: first, it will soothe your aching muscles, and second, it may help improve your sleep. Lastly, because of your painful \u201ctender points\u201d, be sure to sleep on a plush bed mattress that will minimize your muscle pain, including choosing the best mattress for back pain.\r\n\r\n\r\n\tReduce stress. Dealing with widespread pain and chronic fatigue is stressful enough, so try to make a good effort to avoid other stress triggers. Avoid physically overexerting yourself, and try not to overdo it. From time-to-time, this may mean saying \u201cno\u201d to events, when you know you\u2019re overwhelmed. Consider doing deep breathing exercises or participating in yoga or mediation as other stress-reduction techniques.\r\n\r\n\r\n\tDon\u2019t over do it on your good days. With fibromyalgia, you\u2019ll likely have \u201cgood days\u201d and \u201cbad days\u201d. Try not to overdo it on the good days. In other words, keep a nice steady pace of activities.\r\n\r\n\r\n\tKeep the joy in your life. When in pain, it may be difficult to do things that you enjoy or keep a positive outlook, yet that is exactly what you should do. Try to do at a bare minimum, one thing that you love and enjoy every day.\r\n\r\nBecause the totality of fibromyalgia is still a mystery, more studies are being conducted on the life-altering changes this painful condition can cause. It is hoped that in the near future, scientists will uncover the origin and effective treatments for fibromyalgia and its associated sleep disturbances.\r\nLink to Us!\r\nIf you found this article useful and shareable, please copy and paste the following into the html code of your website or blog:\r\n\r\nLearn More about Getting a Better Night's Sleep and Good Sleep Hygiene at <a href"https:\/\/www.plushbeds.com\/blog\/medical\/fibromyalgia-and-sleep\/">Plushbeds Green Sleep Blog<\/a>.