How to Sleep Better with Fibromyalgia – 7 Tips for Restful Nights

If you’re struggling to sleep with fibromyalgia, you’re not imagining it—and you’re definitely not alone. In fact, up to 80% of people with fibromyalgia experience chronic sleep issues, ranging from difficulty falling asleep to waking up multiple times through the night. And even after a full night’s rest, it can still feel like you haven’t slept at all.

Pain, anxiety, and a hyperactive nervous system can all disrupt your sleep cycle, creating a vicious circle: poor sleep makes fibro pain worse, and more pain makes sleep even harder. But the good news is, there are gentle, natural changes you can try tonight that might just help you catch more peaceful ZZZs.

Here are 7 practical, fibro-friendly tips for better sleep—no medications or dramatic changes, just small adjustments that can make a big difference.


1. ⏰ Keep a Consistent Sleep Schedule

What it is: Going to bed and waking up at the same time every day, even on weekends.

Why it helps: A regular routine trains your body’s internal clock (circadian rhythm), which can lead to deeper, more restorative sleep.

Try this:

  • Set a consistent bedtime and wake-up time—even if your sleep was rough the night before.
  • Resist weekend lie-ins (tempting, we know). Your body loves routine.
  • In the UK’s long summer days, use blackout curtains to block early morning light.

2. 🛁 Create a Calming Bedtime Routine

What it is: A series of gentle activities before bed that signal your brain it’s time to wind down.

Why it helps: Fibro brains can struggle to “switch off.” A calming routine lowers cortisol (the stress hormone) and prepares your body for rest.

Try this:

  • Take a warm bath or shower an hour before bed.
  • Sip a cup of CBD herbal tea or chamomile.
  • Do gentle stretches or breathing exercises.

NHS tip: Avoid heavy meals and caffeine before bed.

Suggested products: CBD Herbal Tea, Magnesium Bath Salts, CBD Bath Bombs.


3. 🛏️ Optimise Your Sleep Environment

What it is: Making your bedroom a sanctuary for sleep.

Why it helps: People with fibromyalgia are often light sleepers. Even small discomforts (like lumpy pillows or a noisy street) can disturb your rest.

Try this:

  • Keep the room cool, dark, and quiet.
  • Use a memory foam knee pillow or full body support cushion to reduce joint pressure.
  • Add a lavender eye mask for light blocking and calming aromatherapy.

UK tip: Heavy duvets may feel comforting but can overheat—try layering lighter blankets instead.

Suggested products: Orthopaedic Knee Pillow, Full Body Support Cushion, Lavender Eye Mask.


4. 🚫 Avoid Stimulants and Screens Before Bed

What it is: Reducing caffeine, alcohol, nicotine, and blue light in the evening.

Why it helps: These all stimulate your nervous system, making it harder to fall asleep and stay asleep.

Try this:

  • Skip caffeine after 2pm (yes, even tea—try rooibos or peppermint instead).
  • Avoid alcohol near bedtime, as it disrupts REM sleep.
  • Swap screens for a book, journaling, or calming music in the hour before bed.

Bonus: Try using a blue light filter on your devices if you must be on your phone.


5. 🔥 Ease Pain Before Bed

What it is: Using comfort measures to reduce physical pain at night.

Why it helps: Fibromyalgia pain often flares in the evening. Soothing your body before bed helps reduce nighttime wake-ups.

Try this:

  • Apply CBD balm or magnesium oil to achy areas.
  • Use a reusable heat pack on tight muscles while reading in bed.
  • Do light stretching or a progressive muscle relaxation exercise.

Suggested products: CBD Muscle Balm, Reusable Heat Pack, CBD Sleep Drops.


6. 🌿 Try Natural Sleep Aids (Safely)

What it is: Gentle, non-prescription options that may support better sleep.

Why it helps: Some people with fibromyalgia find CBD oil, CBD sleep patches, or magnesium supplements help them relax and fall asleep more easily.

Try this:

  • Start with a small dose of CBD Sleep Drops 30–60 minutes before bed.
  • Try CBD patches for slow overnight release.
  • Discuss magnesium, valerian, or other herbal options with your GP.

UK context: CBD is legal and widely used, but quality varies. Always buy from trusted brands.

Suggested products: CBD Sleep Patches, CBD Oil Drops (Night Formula).


7. 🪄 Extra Tricks for Better Sleep

What it is: Small sleep hygiene tips to boost restfulness.

Why it helps: Even minor adjustments can help when sleep is fragile.

Try this:

  • Turn your clock away to reduce time-anxiety.
  • If you’re awake after 30 mins, get up and do a quiet activity until sleepy.
  • Get outside in the morning for natural light—it helps regulate melatonin.
  • Keep naps short (20–30 mins) and early in the day.

Remember: Better sleep with fibromyalgia often comes from lots of little changes, not one big one.


🙋 FAQ

Does fibromyalgia cause insomnia?

Yes, many people with fibro struggle with falling or staying asleep due to pain, anxiety, and disrupted sleep cycles.

What’s the best sleeping position with fibromyalgia?

Whatever feels most comfortable. Many people prefer side-sleeping with a pillow between the knees to align hips—try an orthopaedic knee pillow.

Can CBD help with fibromyalgia sleep problems?

Some find it eases anxiety and pain, helping them relax at bedtime. Always choose high-quality UK products and speak with your GP if unsure.


🌙 You Deserve Rest

You deserve rest. Deep, nourishing rest. The kind that leaves you feeling like yourself again—even if just a little bit.

We know how frustrating fibromyalgia sleep can be. But small changes, layered over time, really do help. From a soothing cup of tea to a comfy cushion that eases the pressure on your hips—your bedtime routine can become a healing ritual.

FibromyWho? is here for you. Whether it’s a weighted blanket, lavender eye mask, or sleep-friendly CBD, we’re proud to offer UK fibro warriors the affordable, natural tools they deserve.

💤 Sweet dreams. You’ve got this.

💜 With care and kindness,

The FibromyWho? Team


Related FibromyWho? Products: CBD Herbal Tea, Lavender Eye Mask, Weighted Blanket, Orthopaedic Knee Pillow, Full Body Support Cushion, CBD Sleep Drops, CBD Sleep Patches, Magnesium Bath Salts.

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