Fixing Sleep Problems May Help Prevent Fibromyalgia

Which came first, poor sleep or fibromyalgia? The answer – and remedies – may surprise you.
By: Carol Weeg
Medically reviewed by Ed Zimney, MD

Disturbed sleep is a common symptom of fibromyalgia, and now research indicates that it may also be an underlying cause of this painful muscular condition. In fact, a study at the University of Washington found that when 12 healthy women were deprived of deep, restorative sleep three nights in a row, they developed increased musculoskeletal pain as well as overall discomfort and fatigue — classic symptoms of fibromyalgia.

In some cases, chronically disrupted sleep appears to lead directly to fibromyalgia, especially in people with a family history of the condition. "Sometimes mothers who are up night after night with colicky babies go on to develop fibromyalgia," says Dr. Stuart Silverman, clinical professor of medicine and rheumatology at Cedars-Sinai Medical Center UCLA. More often, poor sleep is part of a cascade of fibromyalgia-precipitating events. "If you have chronic pain, which then disrupts your sleep, you may develop a phenomenon called central sensitization — increased sensitivity to pain signals in the brain, and that can be a pathway to fibromyalgia," explains Dr. Silverman.


Pinpointing Sleep Issues: If you are at risk for fibromyalgia or even newly diagnosed with it, identifying sleep problems and getting regular rest becomes all the more important in becoming symptom-free. If the quantity or quality of your sleep isn't what it should be, start by talking to your doctor, who may refer you to a sleep specialist. "We try to find the causes of a person's interrupted sleep," says Dr. Ana Krieger, sleep specialist at New York's Weill Cornell Medical College, "so we may ask patients to keep a sleep diary or come to a sleep center so we can observe them overnight."

Experts find there are certain conditions that commonly rob people of the rest they need. And when these disorders are effectively treated, sleep problems improve. Among the most common sleep-related problems are:

Restless legs syndrome: Many people with fibromyalgia have restless legs syndrome, (RLS), a neurological disorder that causes a powerful urge to move your legs when you're sitting or lying down. This can interrupt your sleep repeatedly. Lifestyle changes may help, such as avoiding cigarettes, alcohol, and caffeine, all of which can aggravate the symptoms. Moderate exercise during the day and relaxation techniques at bedtime may also calm your restless limbs. If these strategies aren't enough, there are medications that can help reduce RLS symptoms.
There's more content below this advertisement. Jump to the content.

Sleep apnea: If your sleep partner complains that you snore, or if you wake unrefreshed even though you're apparently getting enough sleep, the culprit may be sleep apnea, a condition where breathing stops for short periods during sleep. This can happen 20 to 30 times an hour, each episode waking you, but so briefly that you don't remember it in the morning. Sleep apnea not only leaves you drowsy during the day, but, left untreated, it can increase your risk for high blood pressure, heart attack, and stroke, and some research suggests that it may be related to fibromyalgia as well. Treatment involves weight loss if obesity is the cause, and using a device called a CPAP (continuous positive airway pressure) machine when you sleep.

Following Good Sleep Hygiene: In our 24/7 world, getting the rest you need can be a challenge. "We think of sleep as a luxury, so we're busy up to the minute we go to bed, but it takes a while for the body to shut down," says Dr. Krieger. You can set the stage for a good night's sleep with simple changes to your lifestyle and bedtime routine.

* Watch what you eat and drink. Avoid heavy eating for at least 2 to 3 hours before going to bed, and limit your caffeine intake to the morning only.
* Keep to a regular schedule, both bedtime and wake time, and stick to it — even on weekends.
* Limit daytime naps. Although you may feel very tired, sleeping during the day often will make it harder to fall asleep at night.
* Wind down at night by taking a warm bath, reading, or listening to soothing music.
* Learn to relax. If you have difficulty falling asleep, try a relaxation technique such as meditation or deep breathing.
* Create a sleep-promoting environment. Keep your bedroom dark and cool, and use a fan or "white noise" machine to block noise, if necessary.

Bottom line: If you have chronic sleep problems, it's important to get them diagnosed and treated. Sound sleep will not only give you the energy to carry out daily activities, it could help you avoid developing fibromyalgia.

Seven Healthy Skin Secrets

Take action now to reverse the signs of aging.

By Anne L. Fritz

Medically reviewed by Rosalyn Carson-Dewitt

=================================

Perhaps you’ve noticed that your skin is dry and tight, or that your hands are starting to look thin-skinned and wrinkled. If so, don’t just resign yourself to prematurely aged skin: Take steps to halt the damage. “At any age, knowing how to protect, hydrate, and moisturize your skin is key,” says Leslie Baumann, MD, author of The Skin Type Solution. “If you use sunscreen, include antioxidants in your diet, and learn how to protect and moisturize your skin, the chances are excellent that you can moderate your skin’s tendency to wrinkle.”

1. Get a good night’s sleep
The most important thing you can do to improve your skin is to get more sleep. Aim for eight hours of rest a night, says Dennis Gross, MD, a New York City–based dermatologist. The reason: Chronic lack of sleep — and to a lesser extent, the occasional sleepless night — sets off the body’s fight-or-flight response because fatigue creates a mild state of physiological emergency. In turn, this triggers the production of the stress hormones cortisol and epinephrine (adrenaline), which prompt the body to divert a disproportionate amount of blood flow, oxygen, and nutrients away from the skin to major internal organs, including the heart, brain, and kidneys. When skin is deprived of the optimal amount of fuel in this way, it can become dull, pale, and lifeless.

2. Eat a healthy, balanced diet
“When the arteries become clogged from an excess of fat in our diets, all of the tissues of the body, including the skin, receive less blood, oxygen, and nutrients,” says Dr. Gross. As a result, skin can appear dull, have less elasticity, and be unable to readily repair itself. For healthy skin, Gross recommends eating foods that are high in vitamins C and E and lycopene, such as citrus fruits, chard, sunflower seeds, and tomatoes. These antioxidant-rich foods destroy free radicals, which can harm skin’s collagen and elastin, and they are beneficial for overall health.
In addition, Dr. Baumann recommends regular consumption of omega-3 fatty acids, which are found in fatty fish, flaxseeds, and fortified eggs, as well as in supplement form. These essential fatty acids are crucial for bolstering the skin barrier, which holds in moisture.

3. Exercise regularly
Exercise improves circulation, ensuring the optimal flow of blood and nutrients to the skin, which imparts a radiant glow. And sweating helps release any water that your body may be unnecessarily retaining. Just be sure to go without makeup while exercising, and wash your face immediately after a workout to remove oil, sweat, and grime, which can clog pores and cause irritation.

4. Modify your daily skin care routine
There are many easy tweaks you can make in your daily habits to benefit your skin. Here are a few suggestions:

• (a)  Wear gloves when washing dishes, cleaning the bathroom, or doing yard work.
• (b)  In the winter, keep showers and baths shorter than 10 minutes, and use warm water, not hot.
• (c)  Choose cleansers that don’t completely strip skin of its natural oils. Creamy, nonfoaming cleansers are best for those who have dry skin.
• (d)  Apply moisturizer to dry areas of skin after showering and before bedtim

5. Protect skin from the elements year-round
Safeguarding your skin against the sun is the single most important thing you can do for your skin’s health and appearance, says Gross.

• (a)  It’s not enough to wear sunscreen daily — you need to make sure you’re using enough. It takes about 2 to 4 ounces of sunscreen to cover your face and body, depending on your size. You can also purchase clothing with built-in sun protection.
• (b)  Skin should be protected in the winter, too. Always wear gloves and protect your neck, face, and head with a scarf and hat, because cold air can aggravate dry skin.
• (c)  Wear sunglasses year-round to shield the thin skin around the eyes from damage. Tinted lenses also work as a physical barrier to protect your eyes from ultraviolet (UV) rays, which can increase the likelihood of certain cataracts and other kinds of eye damage.
• (d)  Regardless of the season, be sure to stay hydrated by drinking plenty of water.

6. Exfoliate regularly
Exfoliating removes dead skin cells that can otherwise make skin thicker, rougher, and less radiant. An additional benefit is that regular exfoliation of the body and face allows moisturizer to be absorbed more readily. To exfoliate dry skin, use a clean washcloth and apply very light pressure to skin using a circular motion. If your skin is normal or oily, try a moisturizer, cleanser, or serum that contains alpha hydroxy or beta hydroxy (salicylic) acid to exfoliate more aggressively.

7. Take measures against dry air
Many skin conditions worsen in the winter because there is less humidity in the air, both indoors and out; skin also tends to dry out more quickly because of harsh weather conditions.

• (a)  To alleviate winter dryness, apply an intensive daily moisturizer and use a cool-mist humidifier at night.
• (b)  In summer months, stay out of the sun and avoid prolonged swimming in pools or the ocean, which can dry out skin. If you live in a very dry climate, you may want to use a humidifier in the summer months.
• (c)  If you fly frequently, moisturize before, during, and after travel because airplane cabins are have very low humidity levels. 

Hitting the Road with Sinus Pain

Traveling can be an exciting adventure! However, if you are suffering from sinus pain and discomfort, it can make your journey less enjoyable. From cabin pressure changes to dry, allergen-filled hotel rooms, your travel itinerary may include many possible irritants for your already sensitive sinuses. If postponing your travel plans is not a possibility, try the sinus solutions below to make your travels more comfortable. Bon Voyage!
	Stay hydrated. Airplane cabins are typically dry and can cause sinus irritation for those with allergies, asthma or head colds. Avoid dehydration by drinking plenty of water and avoiding coffee, colas and alcohol from the drink cart. Also, try using a natural saline solution nasal spray on an hourly basis to keep nasal passages moist and sinus pain at bay.
	Relieve pressure. When altitude changes quickly during ascent or descent, you may feel a sensation known as "popping ears." To relieve this pressure in your ear canals and sinuses, try swallowing frequently, chewing gum or sucking on a lollipop.
	Wear ear plugs. To block your sensitive inner ears and ear drums from potential damage due to cabin pressure changes, try wearing ear plugs. The ear plugs allow the air pressure to change very slowly and assimilate to the appropriate pressure.
	Use a hot compress. If you are suffering from sinus pain or pressure, ask your flight attendant for a hot washcloth to place over your nose and eyes before takeoff. The heat will help your sinuses to drain and prepare for changes in cabin pressure.
	Close the window on sinus irritants. If you are travelling by car, avoid sinus irritants by keeping car windows closed during pollen and allergy season, and using your air conditioner to cool down. Try to avoid travelling during non-peak traffic hours when levels of exhaust fumes are lower and air quality is better.
	Create humidity. If the air in your hotel room is too dry, drape wet towels around the room or turn on a hot shower for a few moments to fill the room with steam and keep your nasal passages moist.