Overcoming Fibromyalgia Night Sweats: Effective Strategies for Better Sleep

Although harmless on the surface, night sweating can often be an uncomfortable experience. It also can lead to poor sleep which can exacerbate your fibromyalgia symptoms.

In this article, we will explore fibromyalgia night sweats. We will delve into the potential causes of night sweating, how it can affect your sleep, and offer strategies to promote a better night's rest. So you can overcome night sweats and get back to having a more restorative sleep.

What causes fibromyalgia night sweats?

Night sweats are not usually a symptom of fibromyalgia and it may be caused by the treatment of fibromyalgia from medication, hormonal imbalance, or other underlying conditions. Some potential causes of night sweats include:

• Autonomic nervous system imbalance: This system controls sweat production, and disruptions can lead to excessive sweating at night.
• Norepinephrine levels: Certain medications, like some antidepressants, can elevate these levels and contribute to night sweats¹.
• Anxiety: A frequent companion of fibromyalgia, anxiety can further disrupt sleep and temperature control².

Hormonal imbalances & temperature sensitivity

Fluctuations in hormone levels can disrupt your body's temperature control. This can lead to intense sweating and hot flashes, especially at night, interrupting your sleep. These symptoms, along with others, can be a sign of hypothyroidism.

Night sweats are a common symptom of menopause, and many people who live with fibromyalgia find that the changes of menopause are either the initial trigger for their fibro or intensify existing symptoms⁵.

Other research shows a significant link between hypothyroidism and fibromyalgia. While fibromyalgia affects a small percentage of the general population, studies suggest it's present in 30% to 40% of people with hypothyroidism³.

Medication

Some medications used to manage fibromyalgia symptoms may contribute to night sweats.

• Antidepressants: These medications can alter brain chemicals involved in temperature regulation, potentially leading to increased sweating at night.
• NSAIDs (nonsteroidal anti-inflammatory drugs): Medications like ibuprofen and aspirin can sometimes cause sweating as a side effect.

If you experience night sweats and take any of these medications, discuss it with your doctor. They can help determine the cause and find solutions for a better night's sleep.

Chronic fatigue syndrome

Your night sweats may not be due to fibromyalgia at all, but another condition called chronic fatigue syndrome (CFS). Both conditions share similar symptoms, making it challenging to distinguish them on your own⁴. To understand the cause of your night sweats, consulting a doctor is key. They can assess your symptoms and determine if CFS might be contributing to your discomfort.

Managing night sweats for better sleep

While medications can sometimes be helpful, practicing good sleep hygiene and simple lifestyle changes often yield greater benefits.

Wear something soft & loose

Wearing pajamas made of soft, light, and breathable material, or sleeping nude, can help keep your body cool at night. Try having several thin blankets on your bed and start the night using one less than you think you need. This way, if you do get chilly you can pull an extra blanket over you, but if you're too warm you can push one off.

Having something cold such as an ice pack nearby that you can grab when you start feeling too warm can help you feel cooler and sleep more comfortably when you have fibromyalgia. Having a fan or an open window within reach is another option.

Bedroom environment adjustments

Opt for moisture-wicking bedding materials that help keep you dry and comfortable throughout the night, enhancing the quality of your sleep. Choose sheets with a high thread count and a brushed finish for that extra bit of comfort that can turn a potentially fitful night into one of tranquil rest.

Try antiperspirants at night

Applying more antiperspirant before bed might sound simple, but it can really help stop you from sweating so much at night. This works well because the compounds in the antiperspirant can block your sweat glands, making you sweat less while you sleep. For the best results, put the antiperspirant on clean, dry skin right before you go to sleep. This way, it has time to start working when your body is naturally cooler and can take in what the antiperspirant does better.

Stay hydrated

When sweating, you will lose a lot of minerals; drink water and electrolytes that contain potassium, calcium, and magnesium. These essential minerals are key to maintaining balance in your body's hydration levels. During episodes of night sweats the loss of these vital nutrients can lead to feelings of weakness, further disrupting your rest and potentially exacerbating your other symptoms the next day.

Manage your sleep hygiene

Sleep hygiene involves a combination of lifestyle changes and may require some experimentation to find the most effective approach for you. Here are some strategies to consider:

• Establish a consistent sleep schedule: Aim for 7-8 hours of sleep nightly, going to bed and waking up at the same times each day, even on weekends.
• Limit naps: Short naps (20-30 minutes) can be refreshing, but avoid napping late in the day as it can disrupt nighttime sleep.
• Incorporate daily activity: Regular exercise promotes better sleep, but avoid strenuous activity close to bedtime.
• Power down before bed: Avoid screens (phones, TVs) for at least an hour before sleep as they can interfere with relaxation.
• Create a sleep-conducive environment: Ensure your bedroom is dark, quiet, and cool for optimal sleep quality.
• Minimize stimulants: Limit caffeine intake, especially in the afternoon and evening, as it can disrupt sleep.
• Avoid heavy meals and alcohol: Large meals and alcohol before bed can worsen sleep quality.
• Practice relaxation techniques: Techniques like deep breathing or meditation can promote relaxation and improve sleep patterns.
• Start the night cool: If you find yourself feeling warm and flustered before bed, trying having a cool shower (or if that sounds unpleasant a gently warm shower with 30 seconds of cool rinse at the end) before getting into bed. This way you can start at a comfortable temperature and hopefully fall asleep more easily.

Address the other symptoms of fibromyalgia

While night sweats are just one aspect of the myriad of fibromyalgia symptoms, it's crucial to tackle not only the sweating but also the additional symptoms like chronic widespread pain, brain fog, and mood disorders.

Medications & supplements

Medication is an important component of a comprehensive pain management plan, which should be complemented by educational resources, lifestyle modifications, and psychological support.

Widely used medications for managing pain include:

• common over-the-counter pain medications, such as acetaminophen and naproxen
• antidepressants, such as sertraline and fluoxetine, to play a role in balancing chemicals in your brain
• Low Dose Naltrexone (LDN)
• anticonvulsants – which are medications initially developed for epilepsy but are also found to be helpful in treating nerve pain – including topiramate and carbamazepine.

Physical therapy & exercise

Initiating a routine of physical exercise may seem daunting, but the benefits for pain management are considerable. Regular physical activity can boost your spirits, increase your stamina, and enhance sleep quality. The trick is to find activities that you find enjoyable and that match your current fitness levels, such as practicing yoga, engaging in light dance, or gardening.

Introducing gentle stretches and low-impact exercises like walking can ease muscle tension and potentially help alleviate pain, contributing to your overall health and wellbeing.

Begin with basic exercises and progressively build up their intensity. Remember to be gentle with yourself during this journey. Advancing at a pace that acknowledges your body's boundaries ensures that you can step up your activity level without intensifying your pain or risking harm.

Retraining your pain response

Retraining your pain response is essential to recognize that pain is more than just a physical sensation. It's a complex experience that intertwines with your mental state, emotions, and the environment around you.

Pinpointing the factors that intensify your pain, such as stress, negative thought patterns, or particular activities, is a fundamental first step. By identifying these triggers, you can begin to alter them.

Managing stress

Managing stress effectively is crucial for improving your life, especially when dealing with fibromyalgia. If you learn to handle stress well, your body is less likely to confuse safe stimuli and feelings for pain.

There are many ways to lessen stress. Techniques such as cognitive behavioral therapy (CBT) and mindfulness can help you think in a healthier way, stay focused on the present, and relax. Talking with others who understand, getting advice from professionals, or joining a group can also provide support and encouragement.

More information

At MoreGoodDays®, we understand the complexities of living with fibromyalgia. Our team has dedicated time to develop a plan that simplifies the journey for you. We know how this condition can interfere with your daily life, causing pain and fatigue that can be overwhelming.

We've gathered information and designed strategies that are easy to use and apply. Our goal is to equip you with knowledge about fibromyalgia and provide practical tools to manage the discomfort and exhaustion that often come with it.

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