​Sleep Disturbance “Maximizing Sleep” (From the IC Primer, page 14)

“Sleep disturbance is typically expressed by prolonged sleep, sometimes extreme in the acute phase, and often evolves into marked sleep reversal in the chronic phase.”

Items with quotations are from the IC Primer, page 14. Other information is from discussions with patients.

1. “Reduce stimulants such as coffee, alcohol, and decongestants.”
   “Create a quiet environment.”
   Make sure that light, noise and temperature are the best for good sleep. This might take some time to get this right. Some might want it warm, others cooler. Many like sleeping or resting in a recliner to elevate the legs and possibly help with back pain.
   
   
2. “Pace day-time activities and incorporate rest periods. Over-exertion can increase insomnia.”
   
   
3. “Listen to the body and rest or sleep when needed. Sleep dysfunction and an inability to produce sufficient energy on demand makes it essential that low energy reserves are not depleted.”
   This one is probably the most important. This one is also probably the hardest for people with ME to do if you have responsibilities to others or don’t have a caregiver to help with daily chores. As most people with ME know, just getting up or brushing your teeth can take all your energy for the day.  —  The Biochemistry of Insomnia gives an excellent explanation of what is needed for a sleep cycle (including specific vitamins and supplements).
   
   
4. “Establish a regular bedtime as much as possible. However sleeping when needed takes priority. In the chronic phase, incorporating short naps into the day may assist in being able to establish a regular bedtime.’’
   
   
5. “Quiet activities or listening to a relaxation DVD before bedtime are helpful.”
   
   AUDIO LINKS to help sleep.
   10 Hours of rain and thunder
   Stormy night rain and thunder
   Calm – an app for Sleep
   
   “Those who are severely ill or in the acute phase may sleep much of the time but sleep is non-restorative.”
   
   
6. “Have a warm bath prior to bed and keep the body warm at night.”
   Some find that being cooler at night helps them sleep better.
   
   
7. “Keep the bedroom dark and quiet: use black-out curtains, turn the face of clocks away from the bed, use eye masks and/or ear plugs if necessary.”
   
   
8. “Postural support: make sure the mattress and pillow give proper postural support.”
   A good mattress and pillows are really important. They are also expensive. This is one area that is a concern for many on a limited income.
   
   
9. “Keep the bedroom as a ‘worry free sanctuary’ reserved for sleep and sex.”
   Stress and worry can often lead to tension and make falling asleep difficult. Relaxation methods might help.
   
   
10. “If sleep is impossible, get up and go to another room and do calming meditations or relaxing activities.”
    
    

Other sleep problems to address include:

• Vivid dreams​​
• Restless legs
• Pain
• Medication side effects
• Sleep Apnea