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Living with fibromyalgia can feel like fighting two battles at once. The pain in your muscles and joints never seems to end — and when night comes, sleep doesn’t always bring relief. Many MyFibroTeam members describe lying awake for hours, waking often, or starting the morning already fatigued.
“Insomnia is the worst symptom of this illness. Every night I’m tired and crying. Does anyone else suffer from severe sleep disturbances?” asked one member.
“Every night!” replied another. “You’ll find me up reading ‘The Hobbit’ at 5 a.m.”
In this article, we’ll explain why sleep problems are so common in fibromyalgia, what may be causing them, and what you can do to finally get better rest.
Sleep problems are among the most common and frustrating symptoms of fibromyalgia. Studies show that at least 9 in 10 people living with fibromyalgia experience poor sleep or a sleep disorder. This might include insomnia, restless or light sleep, or other sleep disorders, such as restless legs syndrome (RLS) or obstructive sleep apnea.
Sleep problems aren’t just a reaction to chronic pain. Many researchers now consider them a core feature of fibromyalgia itself. People often describe light, unrefreshing sleep, waking up many times throughout the night, and starting the day still feeling drained.
Some MyFibroTeam members feel lucky if they can get two or three hours of sleep a night, while others don’t sleep at all. “This is why I work nights,” one member explained. “I’ve been up since Monday morning. It’s now Wednesday. Sleep and I don't get along very well.”
Research also shows a complex relationship between chronic pain, sleep disruptions, and emotional or cognitive symptoms. Over time, many people find themselves caught in a cycle: poor sleep can heighten pain and fatigue, which then make restful sleep even harder to achieve.
Scientists have found that sleep in fibromyalgia isn’t just lighter — it’s also less restorative. Brain studies show that the deep stages of sleep, which are needed for healing and recovery, are often interrupted by bursts of brain activity. As a result, the body never fully “shuts down” and rests the way it should.
Another key factor is how the nervous system processes signals, a process called central sensitization. In fibromyalgia, the central nervous system (the brain and spinal cord) becomes extra sensitive, reacting too strongly to sensations that wouldn’t normally cause pain or stress. Harmless signals, like gentle touch or mild pressure, can feel overwhelming or even painful.
This constant state of high alert can make it harder for the body to relax. It may also prevent the brain from moving smoothly through normal sleep cycles, blocking access to the deep, restorative stages of sleep.
Research also points to imbalances in certain neurotransmitters — brain chemicals such as serotonin and dopamine. These chemicals play major roles in regulating mood, pain, and sleep. When their levels are disrupted, it can lead to more pain, alertness at night, and more daytime fatigue.
Some people with fibromyalgia also have other sleep disorders. These include:
“I was waking up every three hours and getting just 20 minutes of deep sleep,” shared one member. “After being diagnosed and treated for sleep apnea, I now sleep eight hours a night. I feel great, have energy, and no pain, headache, or tiredness.”
If you think you may have one of these conditions, ask your healthcare provider about a sleep study with a sleep specialist.
Treating insomnia often requires a mix of strategies. These may include lifestyle changes, sleep medicine, pain management, and therapy.
Doctors often recommend practicing good sleep hygiene. This means practicing healthy habits that support restful sleep. Examples include:
Exercise, stretching, and relaxation techniques can also help.
Cognitive behavioral therapy (CBT) is a type of talk therapy that helps people change unhelpful thoughts or behaviors. A specific version called CBT for insomnia (CBT-I) is considered a first-line treatment for chronic insomnia.
CBT-I focuses on breaking the cycle of racing thoughts, nighttime anxiety, and poor sleep routines. It teaches practical strategies to calm the mind, create healthier sleep patterns, and rebuild confidence in your ability to rest.
Studies show that CBT-I can significantly improve sleep quality in people with fibromyalgia.
When lifestyle changes and therapy aren’t enough, doctors may recommend medications or supplements to help manage insomnia. Common options include:
“I usually take my muscle relaxer at night with melatonin,” shared one member.
“Magnesium supplements and lotion help me a lot when I cannot fall asleep or RLS is acting up,” another member said.
If you’re struggling to get good sleep with fibromyalgia, there are some steps you can take to help improve your sleep quality over time. These seven tips combine healthy sleep habits, proven therapies, and smart lifestyle changes.
Try to go to bed and wake up at the same time every day — even on weekends. Consistency helps reset your body’s circadian rhythm (its natural clock).
Create an environment that supports good sleep. Keep your bedroom dark, cool, and quiet. Try blackout curtains, a fan, or white noise to block distractions and encourage deeper rest.
Caffeine and alcohol can both interfere with sleep. Try to avoid coffee, soda, and alcoholic drinks in the late afternoon and evening. Short naps can help you recharge during the day, but long or late naps can make it harder to fall asleep at night.
Aromatherapy with lavender, chamomile, or sandalwood can create a calming environment that signals to your body it’s time to relax. Some people find comfort using essential oils, candles, or a scented room spray.
“A warm Epsom salt lavender bath and reading for an hour before bed has worked for me!” shared one member.
Gentle stretching, meditation, or deep breathing before bed can calm the body and ease fibromyalgia symptoms like muscle tension or restlessness.
Eating large or heavy meals too close to bedtime can make it harder to fall asleep. Doctors recommend having your last meal at least three hours before bedtime to give your body time to digest.
If you snore, wake up often, or still feel exhausted after a full night’s sleep, talk with your doctor about participating in a sleep study. Treating underlying conditions like insomnia, sleep apnea, or RLS can bring answers and relief.
On MyFibroTeam, people share their experiences with fibromyalgia, get advice, and find support from others who understand.
Do you struggle with insomnia or other sleep issues? Let others know in the comments below.
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I Have Trouble Falling Asleep A Lot Of Times I’m Up Late.
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My doctor prescribed trazadone for my insomnia. Huge help! I sleep most nights, all the way through, but I’m not sedated or hungover the next day.
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