Article originally published on Mattress Advisor
Do you ever feel like
your energy levels disappear during the day? If so, you’re not alone. One of
the hardest parts of living with Multiple Sclerosis (MS) is fatigue.
Do you ever feel like
your energy levels disappear during the day? If so, you’re not alone. One of
the hardest parts of living with Multiple Sclerosis (MS) is fatigue.
MS fatigue is unique. Instead of the typical
“tired” feeling that the general population might feel when they didn’t sleep
much, MS fatigue is more all-encompassing. While daytime sleepiness is usually
part of it, you might also experience:
“tired” feeling that the general population might feel when they didn’t sleep
much, MS fatigue is more all-encompassing. While daytime sleepiness is usually
part of it, you might also experience:
·
Brain fog
Brain fog
·
Trouble thinking
Trouble thinking
·
Confusion
Confusion
·
Physical weakness
Physical weakness
·
Memory difficulties
Memory difficulties
SO, WHAT CAUSES THIS FATIGUE?
While researchers once
thought it was mainly disease progression, a recent study has found that
there are other factors that are stronger predictors…and one of them is the
presence of sleep disturbances.
thought it was mainly disease progression, a recent study has found that
there are other factors that are stronger predictors…and one of them is the
presence of sleep disturbances.
Sleep and MS have a
complicated relationship. When you have MS, it can be harder to sleep. On the
flip side, when you don’t sleep well, your MS symptoms can be more severe.
complicated relationship. When you have MS, it can be harder to sleep. On the
flip side, when you don’t sleep well, your MS symptoms can be more severe.
With 50% of people with
MS reporting sleep disturbances, understanding how sleep and MS relate is the
first step towards reducing MS fatigue. Read on to learn more about how MS and
sleep interact and what you can do to take back control.
MS reporting sleep disturbances, understanding how sleep and MS relate is the
first step towards reducing MS fatigue. Read on to learn more about how MS and
sleep interact and what you can do to take back control.
How MS Affects Sleep
Quality
Quality
Multiple Sclerosis can
have a negative impact on sleep quality. As the disease progresses, there are
many changes that can cause sleep disturbances. These include:
have a negative impact on sleep quality. As the disease progresses, there are
many changes that can cause sleep disturbances. These include:
1.
Pain: Chronic pain can
make every aspect of sleep challenging. It can make it hard to fall asleep and
sleep soundly throughout the night.
Pain: Chronic pain can
make every aspect of sleep challenging. It can make it hard to fall asleep and
sleep soundly throughout the night.
2.
Medications: Some MS medications
have side effects that impact sleep.
Medications: Some MS medications
have side effects that impact sleep.
3.
Frequent urge to urinate: It’s
not uncommon for MS patients to experience an increased need to urinate. During
the nighttime, this can lead to waking up frequently during the night.
Frequent urge to urinate: It’s
not uncommon for MS patients to experience an increased need to urinate. During
the nighttime, this can lead to waking up frequently during the night.
4.
Muscle spasticity: Muscle
spasms in the arms and legs can interrupt sleep and make it hard to fall
asleep.
Muscle spasticity: Muscle
spasms in the arms and legs can interrupt sleep and make it hard to fall
asleep.
7.
Sleep disorders: Many sleep
disorders are more common in MS patients than in the general public.
These are often caused by MS progression.
Sleep disorders: Many sleep
disorders are more common in MS patients than in the general public.
These are often caused by MS progression.
8.
Brain lesions: MS
can lead to brain lesions in regions that impact sleep.
Brain lesions: MS
can lead to brain lesions in regions that impact sleep.
9.
Poor temperature regulation: Some
patients can experience difficulties regulating temperature. As our sleep/wake
cycle is tied to body temperature changes, this can lead to insomnia.
Poor temperature regulation: Some
patients can experience difficulties regulating temperature. As our sleep/wake
cycle is tied to body temperature changes, this can lead to insomnia.
10. Poor
sleep schedule: Daytime napping is
often necessary to fight fatigue, but too much napping can make sleeping during
the nighttime difficult.
sleep schedule: Daytime napping is
often necessary to fight fatigue, but too much napping can make sleeping during
the nighttime difficult.
As MS progresses, nerves
aren’t able to communicate as well with one another. Body processes like
hormone and neurotransmitter release can be impacted, resulting in many of the
above sleep disturbance contributors.
aren’t able to communicate as well with one another. Body processes like
hormone and neurotransmitter release can be impacted, resulting in many of the
above sleep disturbance contributors.
Does Sleep Deprivation
Make MS Worse?
Make MS Worse?
In MS patients, sleep
problems and symptom severity are tied. Unfortunately, not getting enough sleep
can exacerbate MS symptoms. This is particularly true of daytime fatigue, which
is very common in MS patients and whose primary causes are believed to be
depression and sleep disturbances.
problems and symptom severity are tied. Unfortunately, not getting enough sleep
can exacerbate MS symptoms. This is particularly true of daytime fatigue, which
is very common in MS patients and whose primary causes are believed to be
depression and sleep disturbances.
Sleep Tips for People
with Multiple Sclerosis
with Multiple Sclerosis
Getting enough sleep is
critical to improving symptoms like fatigue, depression, memory difficulties,
stress, and more. While getting quality sleep can be a challenge with MS, there
are many things that you can do to improve your quantity and quality of sleep.
critical to improving symptoms like fatigue, depression, memory difficulties,
stress, and more. While getting quality sleep can be a challenge with MS, there
are many things that you can do to improve your quantity and quality of sleep.
Relax Before Bed
After a challenging day,
it can be hard to turn off our thoughts and worries and fall asleep. Rather than
worrying about tomorrow or stressing about what happened today, do what you can
to calm your mind and let go of your stress.
it can be hard to turn off our thoughts and worries and fall asleep. Rather than
worrying about tomorrow or stressing about what happened today, do what you can
to calm your mind and let go of your stress.
Some great options
include meditation or breathing exercises. Both of these have been shown to
help reduce stress and lessen the amount of time that it takes to fall asleep.
include meditation or breathing exercises. Both of these have been shown to
help reduce stress and lessen the amount of time that it takes to fall asleep.
Stop Drinking Before
Bedtime
Bedtime
Waking up in the middle
of the night because you need to run to the bathroom can be
frustrating…particularly if you find falling asleep afterward difficult. If you
find yourself running to the bathroom in the middle of the night, you might
want to stop drinking for two hours or more before bedtime.
of the night because you need to run to the bathroom can be
frustrating…particularly if you find falling asleep afterward difficult. If you
find yourself running to the bathroom in the middle of the night, you might
want to stop drinking for two hours or more before bedtime.
Set a Sleep Schedule
It can be helpful to go
to bed at the same time every day. This bedtime routine helps to keep your
body’s internal clock, known as its circadian rhythm, functioning properly.
Additionally, try to go to sleep when it’s dark out and wake up around sunrise
or a little after to avoid future sleep issues.
to bed at the same time every day. This bedtime routine helps to keep your
body’s internal clock, known as its circadian rhythm, functioning properly.
Additionally, try to go to sleep when it’s dark out and wake up around sunrise
or a little after to avoid future sleep issues.
Exercise During the Day,
But Not at Night
But Not at Night
Moderate exercise on a daily basis can help you sleep
better while helping your mood and health. One thing to note: exercise shortly
before bed can make it harder to fall asleep. Avoid working out three hours or
more before bedtime.
better while helping your mood and health. One thing to note: exercise shortly
before bed can make it harder to fall asleep. Avoid working out three hours or
more before bedtime.
Limit Alcohol and
Caffeine
Caffeine
Both alcohol and caffeine can
disrupt your natural sleep/wake cycle and make getting quality sleep hard to
do. If you’re going to have caffeine, try to stop drinking it around midday. As
for alcohol, the less the better. Even one or two drinks before bedtime can
reduce how much deep sleep you achieve, and it can exacerbate sleep disorders
like sleep apnea.
disrupt your natural sleep/wake cycle and make getting quality sleep hard to
do. If you’re going to have caffeine, try to stop drinking it around midday. As
for alcohol, the less the better. Even one or two drinks before bedtime can
reduce how much deep sleep you achieve, and it can exacerbate sleep disorders
like sleep apnea.
Prepare Your Room for
Sleep
Sleep
In order to sleep soundly
throughout the night, there are a few things that you will want to take care
of. First, be sure to limit distractions. This might mean having pets
sleep outside of your bedroom and turning your phone to airplane
mode, so you don’t get interrupted while you sleep.
throughout the night, there are a few things that you will want to take care
of. First, be sure to limit distractions. This might mean having pets
sleep outside of your bedroom and turning your phone to airplane
mode, so you don’t get interrupted while you sleep.
Next, control the sound
and light in your room. If ambient light comes through your windows, use dark
curtains or blackout shades to limit it. If you find that noises
wake you up at night, try a white
noise machine to drown out outside noise.
and light in your room. If ambient light comes through your windows, use dark
curtains or blackout shades to limit it. If you find that noises
wake you up at night, try a white
noise machine to drown out outside noise.
Limit Light Exposure
Before Bedtime
Before Bedtime
Humans are sensitive to light. When we’re exposed to excess
blue light at night, it can throw off our natural sleep/wake cycle,
resulting in difficulties falling asleep. Electronics are particularly high in
blue light, so try not to watch TV or use your computer or smartphone for an
hour or more before bed.
blue light at night, it can throw off our natural sleep/wake cycle,
resulting in difficulties falling asleep. Electronics are particularly high in
blue light, so try not to watch TV or use your computer or smartphone for an
hour or more before bed.
Multiple Sclerosis and
sleep can be a challenging combination, but learning how to sleep well when
you have MS is incredibly important for your
happiness, health, and overall quality of life.
sleep can be a challenging combination, but learning how to sleep well when
you have MS is incredibly important for your
happiness, health, and overall quality of life.
When you find yourself excessively sleepy during the day or
struggling to get a good night’s sleep, talk to your doctor. Whether your
fatigue is due to sleep troubles or something else, they can help you come up
with a plan.
struggling to get a good night’s sleep, talk to your doctor. Whether your
fatigue is due to sleep troubles or something else, they can help you come up
with a plan.
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