Helpful Sleep Tips

• Bedroom for sleep & sex only
• Keep the room dark or use an eye mask if needed
• Establish a Bedtime routine
• Get up if you can’t get to sleep within 15-20min
• Try reading a book, listen to soft music, meditate, then try again
• Wake up at the same time every morning
• Exercise regularly (aerobic exercise shows the most benefit)
• Turn off screens at least 1 hours before bed (laptop, tv, phones)
• Keep the room cool (19C/68F)

Flare-ups happen from time to time, despite your best efforts to prevent them. Having a plan can help you feel more in control and may even decrease the time it takes to get through this set back.

• Know the early warning signs and adapt right away. “If you listen to your body when it whispers, you won’t have to listen to it scream.”
• Acknowledge the pain. Accept it, but do not attach yourself to the negative feelings around it. Try to avoid using negative self-talk. Instead, remind yourself that this is a set-back and things will improve.
• Identify your triggers: what you can control (too much or too little activity) versus what you cannot (the weather)
  • Too much activity?
  • Repetitive tasks?
  • Too little activity or too much time in one position?
  • Stress?
• Coping Strategies
  • Heat/Cold compress or baths
  • Change positions frequently (every 20-30 min)
  • Gentle stretching or movement prevents stiffness
    • Try some light stretching, a walk, swim, or yoga
• Control Breathing: tendency to breathe shallow & quick when in pain, which will increase muscle tension and sense of panic
  • Practice some slow, deep breathing to help muscles relax and mind to calm
  • Progressive muscle relaxation/meditation
• Do something you enjoy: paint, listen to music, phone a friend for a chat, do a puzzle, look at cat memes, or garden. This can help distract your mind from the unpleasantness of pain.