My endometriosis pain keeps me awake at night. How can I improve my sleep?
Endometriosis pain can make it difficult to sleep well. But getting a good night's sleep is crucial when you have endometriosis. Proper rest can give you energy to manage your discomfort and boost your immune system.
To fall asleep more easily, set aside time to wind down at night. Have a bath or read a book. Taking time to relax might also help reduce your endometriosis pain and make it easier to sleep. Do gentle yoga or deep breathing before bed. Or try tensing and relaxing your arms, legs and core. Practicing mindfulness and focusing on the present moment may help you change how you deal with endometriosis pain.
If you're taking medications to treat your endometriosis, ask your doctor if they might contribute to your difficulty sleeping.
To improve your sleep, also try these general tips:
- Set regular sleep hours. Go to bed and get up at the same time each day, including weekends. Avoid naps, which can make it harder to fall asleep at night.
- Don't try to sleep. If you can't sleep, don't stay in bed. Get up and find something to do, such as reading, until you become drowsy.
- Stay positive. Instead of thinking "I'm never going to fall asleep," try saying "I might not fall asleep right away, but I'll get enough sleep."
- Limit bedroom activities. Save your bedroom for sleep and sex. Don't watch TV or do work in bed.
- Avoid or limit caffeine, alcohol and nicotine. Caffeine and nicotine can keep you awake. Alcohol can make you sleepy but often causes unrestful sleep.
- Watch what you eat. Eating a large meal before bedtime might make it harder to fall asleep.
- Keep active. Regular physical activity can help you sleep better. Aim for at least 30 minutes of physical activity a day.
- Minimize disruptions. Close your bedroom door or turn on a fan to muffle other noises. Avoid drinking too much before bed so you don't have to go to the bathroom during the night.
Jan. 03, 2020
Tatnai Burnett, M.D.
See more Expert Answers
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