Here are ten sleep and lifestyle facts from Sleep Care.

1.Bed snoring with infants doubled from 6.5% to 13.5% between 1993 and 2015, says Medical News Today.

2. A cooler bedroom temperature of 60-67 degrees Fahrenheit is the best optimal sleep temperature, says Sleep Org.

3. Adults who sleep less than 8 hours a night are more likely to report stress symptoms such as fatigue, irritability, and anger, says the American Physiological Association.

4. Exposure to blue light can reduce sleep by 16 minutes, with an average of 7.6 sleep disruptions during the night, says Science Daily.

5. Six minutes of reading at night can reduce stress by 68% and help combat insomnia, says Business Insider.

6. A warm bath two hours before bedtime can improve the sleep onset time by about 36%, says Quartz, Soak and Sleep.

7. Daytime naps of 20-30 minutes can improve mood, alertness…

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Let’s talk about the sleep problems most Fibromyalgia patients suffer from ( including me).

The Sleep Foundation say that for people with fibromyalgia, the combination of pain and sleep disturbance is a double-edged sword: the pain makes sleep more difficult and sleep deprivation exacerbates pain. The good news is that reduction in sleep disturbance is usually followed by improvement in pain symptoms. This also highlights the importance of healthy sleep and to find a sleep professional in treating this disease.

Medical researchers have long sought to clarify the association between sleep disturbance and pain. Very little is known but a few key findings indicate that sleep and pain are intricately linked. For example, studies of patients experiencing pain after surgery show disturbed sleep, reduced rapid eye movement (REM) sleep, and a normalization of sleep as recovery proceeds. People with fibromyalgia may also experience an alteration in their patterns of slow wave sleep, which is the deepest stage of sleep. In one study, researchers selectively deprived a group of healthy middle-aged women of slow wave sleep for a period of three days. In response, the women showed a decreased tolerance for pain and increased levels of discomfort and fatigue, suggesting that such sleep disruption may play an important role in the development of fibromyalgia symptoms.

In addition, sleep aids are widely and increasingly used by people with fibromyalgia, although their long-term effectiveness for alleviation of pain is doubtful. Further research is needed to understand the nature of the relationship between pain and sleep and to develop treatments that can help to improve both pain symptoms and sleep disturbance.

For me, personally I have a bit of a routine with my medication and how I get to sleep as I do suffer with sleep problems and there is no question that I feel worse on less sleep.

To try and get as much sleep as possible I take my Nortryptyline at 6pm rather than before I go to bed which was something the pain clinic told me to try. I have an afternoon nap or rest at 3pm every afternoon. If my pain does not disturb me to much I find this ritual works for me.

I go to bed every evening between 10-10.30pm and read using my kindle so I can see it without needing other lights on. I also have a small electric heat pad which I use for my low back before I go asleep. I also use a lavender pillow spray and lavender hand cream before I go to sleep.

What ritual do you follow when you go to bed? Tips on this subject could help another sufferer.