Getting adequate sleep when you have MS is vitally important. Not only does sleep catalyze your performance but it allows you to withstand MS symptoms capably. Regardless of the stresses in your life, it’s critical to get restful sleep on consistently.

Here are five effective strategies that will help you get better sleep each night.

Create a Sleep Schedule 

Programming your body to sleep and wake at consistent times helps prevent disruptions during sleep. To create a schedule, go to bed at the same time every night and wake up at the same time each morning. The temptation of sleeping in on the weekends is hard to resist, but maintaining the same sleep schedule will allow you to get sufficient sleep that your body needs. With time and discipline, your body will learn to adapt to this routine.

Limit Caffeine 

Caffeine stimulates brain activity, which many of us welcome during the day but can be detrimental to our sleep. Consuming caffeine in the afternoon or evening can make it hard to fall asleep. Limit caffeine as much as you can throughout the day. A good rule of thumb is to stop consuming caffeine after 12pm each day. This way, your mind has time to unwind and relax before bed allowing you to get a restful night of sleep. 

Avoid Taking Long Naps 

Taking a nap in the day can make you more energetic and mentally active. Nevertheless, it can lead to a lack of sleep at night if your nap goes too long. If you’re having trouble getting sleep at night, try to reduce your naps or avoid napping altogether. With less napping, your body will be tired when it’s time for bed and you’ll sleep better throughout the night. 

Exercise 

Consistent exercise has a major impact on your stress levels, energy, and sleep quality. Take time each day to get at least 30 minutes of physical activity. Make a habit of exercising at least 6 hours before bedtime to allow your mind to relax when it’s time for bed. 

Additionally, if you’re experiencing symptoms of spasticity, being active will significantly help. When your muscles contract tightly and become rigid, it can cause discomfort and pain, preventing you from enjoying your sleep. Ask your doctor for recommendations for exercises that massage and stimulate your muscles. 

Having a Nightly Routine 

Just like having a morning routine sets the tone for the day, having a nightly routine lays the foundation for a recharging night of sleep. Incorporating a nightly routine into your schedule can allow your body to relax and mentally decompress before bed. With a nightly routine, you should be able to fall asleep faster and sleep deeper throughout the night. Set time in your schedule to unplug from technology a couple of hours before bed and only participate in relaxing activities. 

Conclusion 

Sleep is essential for everyone but especially those with MS. You need enough sleep each night to feel and perform your best the next day. With these strategies, you have new ways to ensure that you are rested to keep you going throughout the day.