By Cathy Chester on March 1, 2024 — An Empowered Spirit, MS Patient Advocate
Every month of the year seems designated as the month to create awareness about a particular disease. Although I don’t personally agree with this concept since raising awareness should be an ongoing effort throughout the year, I support the idea of awareness months. After all, why not bring attention to them?
March is both Multiple Sclerosis Education and Awareness Month and National Autoimmune Awareness Month. There are over 100 autoimmune diseases, including MS, each carrying unique symptoms while also having common symptoms as well.
One of the common symptoms is fatigue, which is defined as extreme tiredness, but, in reality, we all know fatigue is so much more.
I reflect on my younger self, working long days in New York City and traveling to beautiful places like Provence and the Canadian Rockies without needing rest or a nap. Sigh. I miss those bygone days because as I age, my fatigue worsens, and the progression of all my symptoms makes traveling more difficult.
My body shuts down mid-afternoon, forcing me to lie down and nap. At night, I can’t fall asleep until 1 am, even after taking my prescribed sleep medication. Every day, it’s a vicious cycle.
Help!
I sleep with an eye mask and earplugs. Sexy, right? 🙂
I recently became acquainted with Noelle Creamer, who was diagnosed with Wegener’s Granulomatosis. This rare and life-threatening autoimmune disease unfortunately left Noelle with some permanent damage, including septum perforation and hearing loss. Noelle created a sleep routine that helps her sleep well and shares them with others to help them do the same. They are as follows:
Sleep Strategies for Autoimmune Wellness: 12 Steps to Thrive by Noelle Creamer
- Morning Sunlight Exposure: Regulate my body’s internal clock, signaling it’s time to wake up and get moving.
- Stay Physically Active: Lift weights, walk 10,000 steps, do yoga, and keep active throughout the day.
- Keep My Brain Engaged: Challenging my brain daily with tasks that keep it active and engaged. This doesn’t mean overworking but rather stimulating my mind in healthy ways.
- Eat Nutrient-Dense Foods: I focus on nutrient-dense foods that provide the vitamins, minerals, and antioxidants my body needs to support healthy sleep patterns.
- Dim the Lights at Sunset: I protect my natural melatonin production by dimming the lights as the sun sets.
- Bedroom Sanctuary: I keep my bedroom temperature cool (around 66-68 degrees Fahrenheit), free from visible light and electronics. There is no TV in the bedroom. (An eye mask can be a great addition if complete darkness is hard to achieve.)
- No Screens Before Bed: I avoid the stimulating effects of blue light by staying off screens 2 hours before bed.
- Consistent Sleep Schedule: I go to bed and wake up at the same time every day, even on weekends and vacations. Consistency strengthens the body’s sleep-wake cycle.
- Magnesium Before Bed: Magnesium supports relaxation and sleep quality.
- Evening Journaling: If my mind is racing at night, I do a “brain dump” by journaling before bed or a meditation.
- I Use Sleep Tracking Devices: I use tools like the Oura Ring and 8Sleep device, which are incredibly helpful for tracking sleep metrics. I use the data to understand my sleep patterns better and make adjustments if needed.
- Cut Out Caffeine: I eliminated caffeine to tap into my body’s natural energy reserves. Going cold turkey is challenging, so I recommend a gradual reduction. If eliminating caffeine isn’t feasible, consume it only before noon to minimize its impact on sleep.
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