Tips for better sleep if you have Multiple Sclerosis

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Many of those living with Multiple Sclerosis (MS) experience poor or disrupted sleep but there are ways this can be improved, including making some lifestyle changes.

Does MS cause sleep issues?

The symptoms of MS and the effect of living with the disease can cause sleep problems. Symptoms can include muscle spasms, pain or unusual sensations and bladder problems (needing to go to the loo a night a lot). Living with MS can make you feel stressed or anxious, such having to deal with lots of fatigue during the day and often having to be less active. This can be especially frustrating for those with MS who have always previously led a very active life.

What other conditions can affect sleep for those with MS?

MS might not be the only reason sleep can be disturbed. Some people living with MS can also experience other conditions, such as Restless Legs Syndrome, Sleep Apnoea or REM Sleep Disorder, when you make movements and sounds to act out your dreams. Although these are not directly caused by MS, they can be more common for people with MS, for example some of the symptoms of Restless Legs Syndrome can be similar to MS muscle spasms.

Can lifestyle issues affect sleep if you have MS?

Anyone’s sleep can be disturbed by certain lifestyle factors, such as noise, not finding the time to sleep, shift patterns or too much caffeine but with MS, this just adds to the existing things that can make sleep difficult. Poor sleep can make some MS symptoms feel worse, including fatigue, pain and memory. Finding ways to sleep better could help manage these symptoms. Long term lack of sleep affects us all in the end and can contribute to cognitive decline in later life.

Tips for better sleep if you are living with MS

We can get better quality sleep by having regular sleep habits and by looking at ways to improve our overall sleep environment. We’ve put together a few tips, which we hope will be of help.

Physical activity: Try to do some physical activity during the day but don’t overdo it and avoid it too close to bedtime. Even gentle walking, gardening or yoga will help.

Natural Light: Aim to get out in natural sunlight for a few minutes every day (even on a cloudy day). It can elevate your mood and helps with boosting vitamin D – important for bones and reducing the risk of heart disease. Don’t stay out too long without proper sun protection though. Try avoiding bright lights in the evening.

Establish a routine: Keep the same habits every night before bed. The focus should be on relaxation, such as a drink of warm milk, or a warm bath. Aim to get up at the same time every day. If your MS symptoms slow you down in the mornings, then allow extra time so that you don’t rush and feel anxious.

If you are lying awake: Lying in bed worrying about sleep will just keep you awake longer. If you can, get up and do something calming. Reading a book can help but avoid the temptation of scrolling through social media as this stimulates, rather than relaxes your brain.

Get as comfortable as possible: Your sleep environment can make a big impact on how your sleep, so consider the following and make changes where you can.

Bedding: Use natural bedding that is breathable and temperature regulating, helping to keep your core body temperature balanced throughout the night. Our luxurious individually handcrafted British wool duvets, toppers and pillows are natural and sustainable – and all are designed and crafted here in our Devon workshops. For example, our duvets are specifically stitched to provide a gorgeous drape. Temperature regulating and dust mite resistant, they’re just the ticket to help you achieve a more restful night.
Bedroom temperature: Having a bedroom that’s too hot or too cold can make a big difference to how your sleep. Sleep experts recommend a consistent bedroom temperature of around 16°C – 18°C. If your bedroom isn’t well insulated, then one of our wool duvets will help, thanks to its temperature regulating properties.
Your mattress: If your mattress is too hard then you can try a topper. Our British wool toppers are specifically designed to add a layer of comfort – and can also help with temperature regulation.
Noise: If noise is an issue, perhaps this can be changed or managed by using ear plugs.
Keep it dark: If you struggle with the early mornings in the summer months, try using a sleep mask or black out blinds. Try to avoid having phones, devices or TVs in your bedroom as the blue light these emit can interrupt your brain during the production of melatonin (also known as the ‘sleep hormone’).
Hard to turn over in bed: A physiotherapist or occupational therapist might be able to suggest things to help, such as handles on the sides of the bed.

If you’d like guidance in selecting the most suitable British wool duvet, topper or pillow for your peaceful slumber, then just call the Devon Duvets team on 01752 345399 or contact us via email.

Ref: MS Society; Sleep Foundation; Healthline