The Pillow Project

A few weeks ago the issue of sleep was discussed during the Chronic Pain Self-Management Program. Aside from discussing mattresses and pillows, proper sleep positions were also brought up. Whether you sleep on your side or your back the general idea is that every part of your body should be supported by the mattress or by pillows so as to relieve any pain; and according to the following diagrams, many pillows may be required.

As a side-sleeper I attempted placing pillows as shown in the first diagram, but for the life of me, I could not sleep with so many pillows! I am a tosser and turner, and so I was constantly fighting with the pillows. Having so many pillows kept me so warm, I was waking up in a sweat. In other words, a pillow here, there and everywhere does not work for me.

So I gave the pillow project a rest for a week, and then gave the one pillow placed between the knees, lower leg and feet a try. But I still felt all tangled up like in a washing machine, and too hot.

Conclusion: Although I still have pain issues, waking up from being tangled in blankets and pillows or from sweating are not for me. It works for another of the participants in the pain program, but for me, placing two pillows in a V-shape works best. I support my legs by overlapping them and crossing my feet at the arch. Also, I often cross my arms over my chest with my hands resting on my neck and shoulders.

Week 4 Take-Away


Facts and Tips Related to Sleep:

• In people with fibromyalgia Alpha waves (that occur during wake-up) occur during deep sleep, therefore interrupting sleep.
• Proper body position and movement applies to bedtime too. Make sure your get into bed in a way that does not strain your back.
• Proper support is essential; use pillows for support, or find a position that works best for you and aids in reducing pain.
• The brain loves routine and habit, so try going to bed and waking-up at the same time each day (give or take no more than a hour). Establishing a before bed routine is also helpful in getting your brain to wind-down and ready for sleep (e.g. turn off the TV, brush teeth and wash face, some light reading, go to bed, hopefully fall asleep.)
• If you can't sleep for more than 20-30 minutes, get out of bed and do a boring activity, such as playing solitaire or reading something mundane until you feel sleepy.
• Avoid getting in bed until you feel sleepy, since your bed should be for sleep and sex only.
• Avoid using a computer or watching television in bed. These are activities the brain associates with wakefulness, and will interfere with associating your bed with sleep.
• Avoid eating 2-3 hours before bedtime, and keep spicy foods for lunch. Your tummy will be working overtime which will mess with your sleep.