SLEEP

Sleep is often quite disrupted in patients with symptomatic joint hypermobility and dysautonomia. Some studies have indicated that the autonomic nervous system is not functioning properly in patients with hypermobile EDS or hypermobility spectrum disorder. Some people may have difficulty falling asleep, while others may wake up frequently during sleep. Many patients experience chronic pain and fatigue which may cause sleep disturbances or make it more difficult to get enough restful sleep. Difficulty staying awake during the day may be a symptom of a sleep disorder.

Things that may improve your sleep

  • Stay hydrated

  • Don’t push through pain during the day. Your BOOM —> BUST may leave you aching.

  • Consider sleep meditation (see detail below)

  • Pay attention to your diet and keep track of any food or beverage triggers

  • Consider occasional pain medication (for break-through pain only)

  • Consider marijuana - ask your local bud dispenser for recommendations (I like Avexia Blackberry)

  • Consider taking antihistamines if you are not already

  • Exercise daily (no matter what level) - there is no question that daily exercise improves your sleep quality

  • Make sure you have a high quality mattress and pillow that properly support your joints (especially your neck) so you can relax fully

  • Make sure your sleep space is dark, quiet and cool

  • Take a nightly bath to increase your body temperature and then quickly cool your body core when you come out of the bath. A drop in core body temperature indicates to the body that it is time to sleep.

  • Practice positive affirmations, gratitude, and/or prayer

  • Avoid blue light/tech just before bed

  • Have a consistent nightly routine and stick to it

  • Don’t eat before bed. Your body can rest or digest. It struggles to do both at the same time.

  • Avoid caffeine altogether. Even a little caffeine can affect that night’s sleep.

  • BRACE the things that cause pain when you sleep - ankles, wrists, SIJ, jaw

  • If you take naps during the day, keep them short (15-30 minutes)

[Please note: Wendy4Therapy is not a medical doctor and is not licensed to provide an official medical diagnosis. Education provided here is for your information only, and it is expected that you visit a medical practitioner who is licensed to provide a diagnosis for further exploration. Wendy4Therapy can take you through the diagnostic criteria but cannot formally diagnose EDS or related conditions. Please do  not reproduce without permission. This is GENERAL and not intended to be customized for individual patients. Please follow consultation and recommendations of your healthcare provider for specifics to your condition.