Lyme is one of those illness that messes with sleep. For years I was exhausted and had restless sleep, not knowing it was part of the symptom map of Lyme disease. What do you have to do to sleep well despite Lyme? Well there are a number of simple self care practices that help you sleep more easily and wake up ready to engage your day.
Why is sleep important? First lack of sleep distorts and depresses immune response. Lyme requires your immune system be at the top of its game You need an accurate active immune system to beat Lyme Disease and co- infections back.
Second, fatigue makes your symptoms feel worse. There is a lot of overlap in the symptoms of bone crunching fatigue and Lyme disease. You just don’t want to muddy the waters and add another source of symptoms.
The problems with sleep from Lyme disease feel endless. It is not in your head. Sleep studies show that people with Lyme disease, have more trouble getting to sleep, are easier to wake up and have less of the deepest most restful phases of sleep. Here are the main complaints with some of the why and how to help.
Solve these problems and sleep well despite Lyme Disease
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Difficulty falling asleep.
Toss and turn, it takes two hours to drift off. This can happen because your internal clock is off. If your biorhythms are not supporting restful sleep you can help. Set and stick to a regular go to sleep time. Make it early before 10 pm. Develop a wind down routine to remind your body to rest. Get off the computer, lower the lights and music after 6 pm. Eat an earlier lighter dinner.
A different option people use is an over the counter supplement called Melatonin. Melatonin is made for use in your brain to help reset your internal clock. In your brain your pineal gland triggers a rise in Melatonin levels a couple of hours before bedtime. This tells your body it is time to sleep and to slow things down in preparation.
Too many bright lights, late evening stress, travel to different time zones and Lyme inflammation in the brain interfere with your body clock. Taken as an occasional supplement melatonin can really help you wind down and reset your bedtime alarm clock. Check with your doctor if you have any concerns or questions before trying this supplement. Here is a link with more information on melatonin.
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Can’t stay asleep
Achy tight muscles and joints make relaxing enough to sleep difficult if not impossible. Stretch muscles or roll muscles then Soak away the soreness each night before bed. A hot bath with Epsom salts is a simple way to relax muscles with heat and magnesium. Here is an article on my favorite soaks.
If you are just really sore you may need to change what you are sleeping on and with to sleep well despite Lyme. Get rid of heavy blankets if they cause pressure points and use a synthetic comforter instead. Keep the weight off your feet by not tucking in the sheets and blankets at the bottom of the bed. Use as many pillows as you need to support the sore parts.
Feet or hands too cold at night? Do a little hand and foot massage then slip into cotton socks and gloves to stay warm. If all else fails consider a water or air mattress for use if you need the support.
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Wake up exhausted
If you wake up exhausted, because you were up 4 or 5 times in the night to roll off a sore spot see above. Go to bed a little earlier, so your body is asleep at the optimal time 10 pm to 6 am. If you are waking up to pee, move more liquid to earlier in the day.
If your mind is running and anxiety is high at bedtime, add a simple relaxation practice like meditation or breathing before bed, so you are relaxed when you fall asleep. A cup of chamomile tea or some golden milk can also help you relax. Talk with an herbalist about sleep support supplements and herbs if this persists. Fatigue to the point of exhaustion needs the help of your health care team.
Consistent Restful Sleep is crucial to feel better while you heal. Plug into the self care you need to sleep well despite Lyme Disease.
References:
“Sleep quality in Lyme disease.” Greenberg HE1, Ney G, Scharf SM, Ravdin L, Hilton E. Sleep. 1995 Dec;18(10):912-6 http://www.ncbi.nlm.nih.gov/pubmed/8746401