Did you know that insomnia is an official symptom of M.S.? It also effects the MS community MORE than the general population. I am one of the many that suffers from restless, interrupted, short nights. That's why after finding out, it's not just a "me problem", it's a community issue, I decided to do a video on insomnia.
"Most cases of insomnia are related to poor sleep habits, depression, anxiety, lack of exercise, chronic illness, or certain medications."
For those of us with MS, insomnia is indeed caused by these issues but there's more. Trouble sleeping in an MS Lifestyle is also caused by our symptoms. From things like restless legs, urinary or bowel issues, pain, core temperature regulation, and daytime fatigue. other things in a MS Lifestyle that affect our sleeping can be caused by vitamin D deficiency, side effects from a MS treatment, anxiety, stress and depression. There are so many factors in play with MS Insomnia.
Insomnia is most often classified by duration:
Transient insomnia - Less than one month.
Short-term insomnia – Between one and six months.
Chronic insomnia – More than six months
Insomnia is self diagnosable but I always encourage you reach out to your PCP (primary care physician) or neurologist. An MRI scan can give your doctor an idea of the impact your legions may have on your sleeping habits. A prescription for melatonin would possibly be the result.
Either way, rather you're self diagnosed or medically diagnosed, it's up to you to try to get better sleep. I won't tell you that you need to do something without suggestions on how to help. Some practices I've read about include:
•going to bed and waking up at the same time everyday. This helps to get your body in the rhythm of when it's time for sleep.
•plan your bedtime routine for 2-4 hours before bed. That way your body can recognize the procedure as "getting ready for bedtime" and start to cooperate in a sense by getting ready for "sleep mode"
•no alcohol or caffeine 4-6 hours before bed.
•make sure your bedroom is nice and cool, quiet, peaceful and dark. Light and noise is a stimulant to keep your body conscious and awake. Keeping the room moderately cool helps with body temperature stability.
•manage your mood and try to quiet your thoughts as you prepare for bed. A common issue is that anxiety and the thoughts it brings along keep the brain busy and in result, you end up staying awake.
•try a relaxation technique. Focus on your breathing, mind your body and how it feels, relax your muscles (how you see fit), or even try some relaxing imagery.
There are more tips and info on how to combat insomnia on Tye National MS Society's website. They have an article titled "Sleep" that will give you all the info you need on sleeping with MS. Below are links to their site and a couple of videos I've done about sleep. I wish you a good night's rest.
With love,
-MMSL Brionn