Excellent Article on Sleep and CFS/FM Suffers.......

Discussion in 'Fibromyalgia Main Forum' started by Shirl, Aug 26, 2002.

  1. Shirl

    Shirl New Member

    The Most Important Symptom of Chronic Fatigue Syndrome: Sleep Disorder
    ImmuneSupport.com

    08-21-2002

    By William Collinge M.P.H., Ph.D.
    The single most important symptom to treat in CFIDS is the sleep disorder. This is because good quality sleep is necessary for healing. Recent scientific evidence indicates that people with CFIDS and fibromyalgia (FM) have a deficiency in "non-REM" sleep, a deep part of the sleep cycle that is critical for restoration and healing. So, even though you may be asleep for a lot of hours, if you are not getting adequate non REM sleep, you will not awaken refreshed, and your body will not get the support it needs to restore health.

    Some researchers suspect that at the root of CFIDS and FM may actually be a primary sleep disorder. This idea is supported by the findings of a Canadian researcher who studied the effects of non-REM sleep deprivation on a group of medical students. Over a period of several nights, each time the students were going into non-REM phase they would be deliberately disturbed. The result was that in a few days they developed all the classic symptoms of CFIDS and FM.

    Research has shown that the sleep medications currently available, while they may help you sleep, do not help with the disturbance of the non-REM phase. What can you do to support your body's need for good quality sleep? There are several issues you can address.

    1. "Night People." I know that many people consider themselves "night people", going to bed in the early morning hours and sleeping later into the day. You may feel that you just can't get to sleep before 1 a.m., or your body just doesn't "want" to go to sleep earlier.Or perhaps you have operated this way for a number of years even before you got sick.

    While this pattern may seem natural to you, it is a learned habit and is not a natural part of your body's metabolic functioning. The body's physiology and neurochemistry are designed to be responsive to the natural cycles of nature, including daylight and darkness. Your pineal gland, which regulates your hormonal system and is involved in the release of melatonin, is very sensitive to daylight and darkness.

    Of course you can override your body's natural functioning to some degree with learned habits. However, you can help it restore harmony if you will come back into a more natural timing of your sleep pattern. This means establishing your bedtime around 10:00.

    If you are currently in the habit of staying up much later, you can gradually move your bed time up by getting up a few minutes earlier each morning progressively for several days. This will make it easier to go to bed sooner until gradually you reach your target of a 10:00 bedtime.

    2. "My mind won't quiet down." The body may be ready to sleep, but as you know, you can't sleep if your mind is speeding. It's clear that the disease process of CFIDS affects the neurological system and this may contribute to the speeding and agitated mind you experience at bed time.There are several ways you can work with this.

    First is to eliminate all stimulants from your diet ‹ particularly caffeine (coffee, chocolate, black tea) even in the morning. Such stimulants take a long time to be detoxed and eliminated from your body, and their effects can linger far longer than they might in a normal healthy person.

    Second, finish your evening meal by 6 or 6:30 p.m., so your body's digestive processes can be at rest when you go to bed. If you need to alter your eating pattern earlier in the day to establish this, then work backwards accordingly.

    Third, do not watch television in the evening. The whole purpose of television is to stimulate your neurological system as much as possible with bright flashing colors, sharp noises, compelling emotional images, etc. (In fact,you would do your neurological system a big favor to eliminate TV all together.)Let the evening hours be restful and non stimulating so you can more easily calm the mind for sleep.

    Fourth, when your mind is speeding and you can't get to sleep, give it a focus. This can be in the form of the repetition of a comforting word orphrase with each breath. For example, on the in-breath you may think to yourself "Breathing in", and on the out-breath, "Breathing out." Any word or phrase you prefer will do. The point is that you keep gently returning the mind to a comfortable, nonstimulating focus whenever you notice that it has wandered into stimulating thought.

    This mental focus process can go on as long as necessary. It is far preferable to do this than to allow the mind to become caught up in worry about the consequences of not sleeping. You are allowing the body to rest, and you are not stimulating the mind further with worrisome thoughts. Any degree of rest that you are capable of on a given night is a contribution to your healing.

    (c) By William Collinge M.P.H., Ph.D. All rights reserved.



  2. Shirl

    Shirl New Member

    The Most Important Symptom of Chronic Fatigue Syndrome: Sleep Disorder
    ImmuneSupport.com

    08-21-2002

    By William Collinge M.P.H., Ph.D.
    The single most important symptom to treat in CFIDS is the sleep disorder. This is because good quality sleep is necessary for healing. Recent scientific evidence indicates that people with CFIDS and fibromyalgia (FM) have a deficiency in "non-REM" sleep, a deep part of the sleep cycle that is critical for restoration and healing. So, even though you may be asleep for a lot of hours, if you are not getting adequate non REM sleep, you will not awaken refreshed, and your body will not get the support it needs to restore health.

    Some researchers suspect that at the root of CFIDS and FM may actually be a primary sleep disorder. This idea is supported by the findings of a Canadian researcher who studied the effects of non-REM sleep deprivation on a group of medical students. Over a period of several nights, each time the students were going into non-REM phase they would be deliberately disturbed. The result was that in a few days they developed all the classic symptoms of CFIDS and FM.

    Research has shown that the sleep medications currently available, while they may help you sleep, do not help with the disturbance of the non-REM phase. What can you do to support your body's need for good quality sleep? There are several issues you can address.

    1. "Night People." I know that many people consider themselves "night people", going to bed in the early morning hours and sleeping later into the day. You may feel that you just can't get to sleep before 1 a.m., or your body just doesn't "want" to go to sleep earlier.Or perhaps you have operated this way for a number of years even before you got sick.

    While this pattern may seem natural to you, it is a learned habit and is not a natural part of your body's metabolic functioning. The body's physiology and neurochemistry are designed to be responsive to the natural cycles of nature, including daylight and darkness. Your pineal gland, which regulates your hormonal system and is involved in the release of melatonin, is very sensitive to daylight and darkness.

    Of course you can override your body's natural functioning to some degree with learned habits. However, you can help it restore harmony if you will come back into a more natural timing of your sleep pattern. This means establishing your bedtime around 10:00.

    If you are currently in the habit of staying up much later, you can gradually move your bed time up by getting up a few minutes earlier each morning progressively for several days. This will make it easier to go to bed sooner until gradually you reach your target of a 10:00 bedtime.

    2. "My mind won't quiet down." The body may be ready to sleep, but as you know, you can't sleep if your mind is speeding. It's clear that the disease process of CFIDS affects the neurological system and this may contribute to the speeding and agitated mind you experience at bed time.There are several ways you can work with this.

    First is to eliminate all stimulants from your diet ‹ particularly caffeine (coffee, chocolate, black tea) even in the morning. Such stimulants take a long time to be detoxed and eliminated from your body, and their effects can linger far longer than they might in a normal healthy person.

    Second, finish your evening meal by 6 or 6:30 p.m., so your body's digestive processes can be at rest when you go to bed. If you need to alter your eating pattern earlier in the day to establish this, then work backwards accordingly.

    Third, do not watch television in the evening. The whole purpose of television is to stimulate your neurological system as much as possible with bright flashing colors, sharp noises, compelling emotional images, etc. (In fact,you would do your neurological system a big favor to eliminate TV all together.)Let the evening hours be restful and non stimulating so you can more easily calm the mind for sleep.

    Fourth, when your mind is speeding and you can't get to sleep, give it a focus. This can be in the form of the repetition of a comforting word orphrase with each breath. For example, on the in-breath you may think to yourself "Breathing in", and on the out-breath, "Breathing out." Any word or phrase you prefer will do. The point is that you keep gently returning the mind to a comfortable, nonstimulating focus whenever you notice that it has wandered into stimulating thought.

    This mental focus process can go on as long as necessary. It is far preferable to do this than to allow the mind to become caught up in worry about the consequences of not sleeping. You are allowing the body to rest, and you are not stimulating the mind further with worrisome thoughts. Any degree of rest that you are capable of on a given night is a contribution to your healing.

    (c) By William Collinge M.P.H., Ph.D. All rights reserved.



  3. MicheleF

    MicheleF New Member

    Thanks. That's definitely my biggest complaint. Michele
  4. klutzo

    klutzo New Member

    I have two comments:
    First, the Director of the Sleep Center here told me I was an extreme night owl and would never be able to sleep before 2 am without drugs. This article has given me hope that he is wrong. I have been trying for yrs. to adjust to my husband's hours with little success.
    Secondly, my husband is a lark. He naturally jumps out of bed at 5:15 am and whistles! Makes me crazy. He also likes to eat dinner by 5:30 pm and go to sleep by 10, just like this article says you should. I can tell you one thing that will result if you adopt this lifestyle.....no social life. All our friends are into the rat race and they never eat before 7 pm at the earliest....eating this early is a compromise to them, and one that my hubby usually refuses to make, so we stay home. Our neighbors are all up making noise way past 10 pm and this has resulted in calls to the cops and much resentment of us as being old fogies. Nobody but farmers live this way anymore. It is probably one reason why so many of us have less than good health. I do agree with turning off the TV....in fact I have often thought it would be nice not to even have one, but hubby would dry up and blow away without his woodworking and fishing programs and all that stuff about war on the history channel. Oh well. I have read a couple of Deepak Chopra's books and I know he says going to bed any later than 10 pm compromises your health quite a bit....he says quality of sleep rapidly declines as you go to sleep later than this. Too bad almost nobody listens.
    klutzo
  5. G

    G New Member

    for posting this article for everyone to read. I had learned that years ago and did exactly that. With an sleeping aid at nighttime I am out between 10 and 11 pm. Each point in this article should become routine and I know from experience that it works for me.

    G

  6. Shirl

    Shirl New Member

    New members asked for sleep aids in the last few days, I though I would revive this thread back to the front page!

    Shalom, Shirl