Getting good sleep (and enough of it) is crucial to managing your MS symptoms, but sometimes falling asleep is more difficult than you would like. Establishing good bedtime rituals helps all people - including people with MS - sleep better. Here is our list of suggested bedtime rituals for people with MS. They’ll help you get to sleep faster, sleep more comfortably, and wake up more refreshed and ready to take on your day.
Establish a Bedtime - And A Wake Time
Going to bed at the same time every night is good for your health, but it turns out that waking up at the same time each morning is equally important. Because your body’s natural rhythms are impacted by sunlight throughout the day, waking up at the same time each day will help your body naturally establish a bedtime. Having a set bedtime and wake time is a great way to make sure that you are getting enough sleep each night, and the benefits to your health will make it worth the sacrifice to get there. Of course, it is understandable if you have to mix up your routine occasionally; just try to stick to your bedtime and wake time as much as possible.
Take a Bath or Shower
Temperature affects each individual with MS differently. Some people’s pain is comforted by heat; others’ pain is made worse by heat. The same is true with cold. If heat helps your pain, take a warm bath or shower before bed to reduce inflammation and loosen your muscles. If cold helps, consider taking a cool bath or shower (as long as it won’t wake you up too much). Then, snuggle up under your blankets and drift to sleep.
Listen to Something Relaxing
Living with MS - especially during a flare-up - can be stressful. If your mind is prone to racing, consider listening to something relaxing before going to bed. Youtube is a great resource for finding nature sounds, guided relaxation & meditation tracks, and ASMR-inducing videos.
Regardless of what you choose for your bedtime ritual, be consistent. The key to routine is sticking with it. As you develop your rituals, your body will respond - recognizing the outside stimuli as its signal to unwind and go to sleep.