Best Mattress for Fibromyalgia: Reviews and Buyer’s Guide

Fibromyalgia is a disorder that causes joint and bone pain and temperature sensitivity. It’s characterized by fatigue, sleep disruptions, memory problems, and difficulty focusing. Many people with fibromyalgia struggle to get restorative sleep and tend to sleep too hot or cold.

While you should always speak to your doctor about treatment, the right mattress can help you sleep better and potentially relieve some fibromyalgia symptoms.

When looking for a mattress to relieve fibromyalgia pain, consider your preferred sleeping position, whether you tend to sleep hot or cold, and your weight.

Our guide takes a look at some of the best mattresses for fibromyalgia and the nuts and bolts of mattress hunting.

Best Mattresses for Fibromyalgia

The Amerisleep AS3 provides just the right amount of softness and firmness to be the perfect medium, making it a great option for side and combination sleepers. The 12-inch mattress is also a good choice for individuals over 230 pounds due to its extra thickness and sturdy base to prevent sagging or sinking.

“It is known that poor sleep quality is a risk factor for the development of chronic widespread pain so finding a mattress that is supportive for side, back and combo sleepers can provide a night of higher quality sleep,” says Dr. Douglas R. Krebs, DC, FACO, Cert. MDT.

Every Amerisleep mattress is made in the USA and comes with a 100-night sleep trial so that you can get accustomed to your new bed. The mattresses come with free shipping, free returns, and a 20-year warranty.

How Lying Down Feels

The Amerisleep AS3 is designed to have as close to a universally comfortable feel as it is possible for a mattress to have. The balanced feel keeps back sleepers supported yet cradled, while side sleepers can sink in just a touch to feel an embrace around their shoulders and hips.

Inside the Mattress

The first layer of nearly every Amerisleep mattress is 3 inches of a plant-based memory foam called Bio-Pur®. Customers enjoy the AS3 because it relieves pressure, limits motion transfer, and has a porous structure to cool down even the hottest of sleepers.

Beneath the Bio-Pur® is 2 inches of Affinity Foam with HIVE® technology, a system of small hexagonal-shaped cushions. It prevents the body from sinking into the mattress and ensures the spine stays neutral.

To support the upper layers, there’s a 7 inch Bio-Core® base. It ensures the mattress is durable while keeping your spine neutral. For the AS3’s hybrid model, the AS3 Hybrid, the mattress features pocketed coils and a thin base, not Bio-Core®.

Amerisleep mattresses are CertiPUR-US® certified. For the foam to meet CertiPUR-US®’s quality standards for durability, emissions, and performance, the mattress cannot contain ozone depleters, heavy metals, formaldehyde, phthalates, or flame retardants. The foam also has low VOCs (volatile organic compounds), so the mattress doesn’t release gas.

SEE ALSO: Best Mattresses Without Fiberglass

If you’re looking for an extra soft bed, the Amerisleep AS5 Hybrid may pique your interest. The four-layer mattress is thicker than most at 14 inches, and best supports side, combination, and larger sleepers.

“Studies have shown that patients with fibromyalgia have lower pain pressure tolerance and a mattress like the Amerisleep AS5 Hybrid with soft feel can be of benefit to them,” says Dr. Douglas R. Krebs, DC, FACO, Cert. MDT.

The Amerisleep AS5 Hybrid is also CertiPUR-US® certified and made in the USA. The bed is protected by a 20-year warranty and comes with a 100-night sleep trial. If you decide the mattress isn’t right for you after a month, Amerisleep offers a full refund.

How Lying Down Feels

Lying down on the AS5 Hybrid is like claiming your own luxurious cloud. The bed was primarily praised by reviewers for its “comfortable” feel, although “good support” and “soft feel” were also recurring terms in reviews.

You sink in just slightly, not too far to feel uncomfortable or stuck in the mattress. The coils and responsive cushion ensure that moving is never a struggle, making it a simple task to slide out of bed in the morning.

Inside the Mattress

The AS5 Hybrid’s first layer is Bio-Pur®, just like in the AS3 we mentioned earlier. It’s super responsive and contours to your body without leaving you feeling trapped.

The second layer has Active Flex, a cushiony foam to make your bed feel extra soft. It adapts to your curves and relieves pressure points while still feeling cloud-like and luxurious, which customers love.

Bouncy pocketed coils make up the mattress’s support layer. The pocketed coils keep your spine aligned, potentially reducing fibromyalgia pain. Plus, the sides of the pocketed coil layer are reinforced with firmer coils for reliable edge support. Like the AS3 and AS3 Hybrid, the AS5 Hybrid comes in a foam model, the AS5.

For durability, the final layer of the mattress is a thin transition foam. It adds structure to the base to ensure your bed lasts as long as possible.

SEE ALSO: Softest Mattress in a Box

The Zoma Mattress is a memory foam mattress built with zoned support to foster speedy muscle recovery and deep sleep. This mattress can help people living with fibromyalgia by maintaining the body’s natural alignment. It’s loved by many people with chronic pain issues and discomfort.

Zoma mattresses are made in the USA and CertiPUR-US® certified. Zoma offers free shipping for all your orders, and you can try your mattress for 100 nights risk-free. With the Zoma Mattress’s 10-year warranty, the bed is made to last.

How Lying Down Feels

The 12-inch, medium mattress is wrapped in a ventilated AirCloth fabric to wick away excess moisture and keep you cool. Its pleasant chill radiates across the body, promoting undisturbed rest.

“Heat-wicking gel foam can promote a cooler sleeping temperature that has been shown in studies to improve overall sleep quality,” says Dr. Douglas R. Krebs, DC, FACO, Cert. MDT.

Of Zoma’s mattresses, the Zoma Mattress has the most balanced feel. Comparatively, the Zoma Hybrid is softer and the Zoma Start is firmer.

Inside the Mattress

The first layer is 2 inches of gel memory foam with Triangulex™ technology, a three-zoned support system constructed to relieve your pressure points and prevent you from sleeping hot. It provides extra support to your hips and lower back while cushioning your legs and upper body.

Below this memory foam comfort layer is 2 inches of Reactiv™, an adaptive foam with excellent contouring, making it easy for you to move around in bed without feeling like you’re sinking.

The Support+ base is 7 inches of durable foam made to keep your spine aligned while cushioning your hips and shoulders.

There is also the Zoma Hybrid Mattress to consider, for those who prefer a bouncier bed. The Zoma Hybrid has similar top two layers as the original Zoma Mattress—gel memory foam and Reactiv™—but instead of foam at the base, the Zoma Hybrid has a pocketed coil support system.

SEE ALSO: Zoma Mattress Review

The Vaya Mattress provides an outstanding balance of spinal support and responsiveness while being easy on your wallet. The medium mattress is 12 inches thick and has two foam layers to keep you sleeping soundly and pain-free, as backed by countless user reviews.

“Sleep disruption has shown to impairment of the descending pain inhibition pathways which can cause widespread pain in individuals with fibromyalgia,” says Dr. Douglas R. Krebs, DC, FACO, Cert. MDT. “Mattresses like the Vaya that have a foam base that decreases motion and supports the spine can be helpful.”

How Lying Down Feels

The bed is wrapped in a super-soft, breathable cover so you don’t get too hot in the evenings. The plush upper layer is 3 inches of Vaya Comfort Foam to help you sleep cool while cradling your body.

Inside the Mattress

The 9-inch Vaya Base Foam provides even support for your body and minimizes pressure points while protecting your mattress from sagging.

The Vaya Mattress is made in the USA and CertiPUR-US® certified. In addition to Vaya’s 100-night sleep trials, both shipping and returns are free. If sags deeper than .75 inches develop or there are manufacturing defects that need repaired or replaced, the Vaya is backed by a 10-year warranty.

If you are someone who prefers the feel of a spring mattress, consider getting the Vaya Hybrid mattress. It has 3 inches of Vaya Comfort Foam—like the Vaya Mattress we mentioned prior—as well as a responsive and supportive 8-inch coil support system to keep your body aligned.

The Nolah Original 10” is an affordable and cooling mattress that contours to your body while relieving pressure and aches. Countless customers note how they’ve noticed their pain improved greatly since switching to the Nolah Original 10”, making it easier to fall and stay asleep.

The mattress is made in the USA and CertiPUR-US® certified. It comes with a 120-night sleep trial and a 15-year warranty to ensure you are happy with your investment.

How Lying Down Feels

The bed has a medium firmness, making it a good option for side, back, petite sleepers. For stomach sleepers, however, the mattress might be a bit too soft. However, Nolah’s Evolution 15″ features a firm option suitable for stomach sleeping.

Inside the Mattress

The mattress is wrapped in a natural viscose cover meant to wick away moisture. The mattress’s comfort layer is 2 inches of cooling Nolah AirFoam™. It provides pressure relief and cushioning without making you feel trapped. The foam is breathable and stays cool, a plus for fibromyalgia patients who struggle with temperature control.

After the comfort layer comes 1 inch of High-Resilience Foam, a durable transition layer with a responsive bounce to help you shift in bed without sinking down. The durability of the foam also prevents your mattress from sagging.

The breathable foundation is 7 inches of High-Density Base Foam. The layer reinforces the layers above it to help your mattress last.

Fibromyalgia sufferers who want a little cooling luxury should check out this cool-touch memory foam offering by GhostBed. The GhostBed Luxe offers seven layers of cooling and responsive foam for a mattress that bounces back like a hybrid and contours like an all-foam mattress.

It’s also one of the most durable memory foam mattresses on the market for those who don’t want to replace their mattresses too often.

How Lying Down Feels

The GhostBed Luxe boasts multiple cooling technologies that all work together to help keep the mattress cool to the touch. With the gel-infused memory foam working overtime to pull heat away from your body, you’ll also sleep cool all night. Cooling fibers also offer a pleasant cool-touch feel and moisture-wicking breathability.

The Luxe is a medium-feel memory foam mattress. That means it has a balance of comfort and support that favors neither. It also means this is a highly contouring mattress that has tons of cushioning for pressure points. That makes it perfect for side sleepers who want a little more support to fight sinkage and increase buoyancy.

Inside the Mattress

The Luxe starts out with an instant-cool cover made of their proprietary Ghost Ice Fabric. This fabric cover features a one-inch layer of gel memory foam and an additional cool burst fiber layer sewn right in to give it an ultra-soft feel as well as long-term cooling power.

The Ghost Ice layer comes next. This hyper-cooling foam layer transfers heat away from your body to ensure you don’t ever wake up in a sweat. The two-inch layer of gel memory foam directly beneath the Ghost Ice layer helps enhance its cooling power by drawing heat even deeper into the mattress, even as it provides ultimate pressure relief.

The Ghost Bounce layer comes after all the comforting memory foam and cooling fibers. This layer is responsive like latex without the potential for allergic reaction. It’s also contouring like memory foam to offer another layer of cushioning.

Finally, the high-density support layer offers lots of lift to fight sinkage and keep you on top of the sleeping surface. The base layer also increases the life expectancy of the Luxe to a full 25 years. That’s a long time to not have to worry about replacing your mattress!

Those who have fibromyalgia but don’t want to give up the innerspring mattress in favor of a more contouring model should consider the Saatva Classic. This innerspring hybrid makes a few tweaks to the traditional innerspring design to create an innerspring mattress with the contouring power of foam and motion isolation of a hybrid.

How Lying Down Feels

The Classic retains the qualities of an innerspring mattress while fixing a lot of the problems with the traditional design. That means when you lie down on this mattress, you can still enjoy all the bounce and breathability of a traditional innerspring bed.

However, at the same time, you won’t have to deal with the sagginess or motion transfer often present in a traditional innerspring mattress. This is because there’s a layer of pocketed coils in between the comfort layer and the stiff open coil layer. So you can expect all the contouring and motion isolation of a hybrid without losing the innerspring feel.

Inside the Mattress

The first layer of the Classic is a three-inch Euro top with an organic cotton cover to promote airflow and GuardinTM botanical antimicrobial treatment to prevent things like bacteria, mold, and dust mites from thriving in your mattress. This is a wonderful thing for sleepers with allergies.

Underneath the Euro-style pillow top, you’ll find a layer of high-density memory foam. This memory foam offers enhanced lower back support to keep your spine in healthy alignment. It also protects your body from potential pressure exerted by the coils below.

The first support layer in this dual-core mattress is the adaptive pocketed coil layer. The Lumbar ZoneTM pocketed coils can move independently of one another. That means they can adapt to your shape to allow the mattress to contour all the way through the support layer.

The second support layer is the open-coil base spring unit. These ultra-strong networked coils are what give this mattress its innerspring bounce. They also allow for maximum airflow to keep you cool all night long.

The support cores are surrounded by high-density foam rails to create firmer and more stable edges. These foam rails also give support and stability to the coil layers themselves, making the Classic more durable than a traditional innerspring mattress.

The Bear Original mattress is crafted with athletic individuals in mind. The mattress contains environmentally-friendly materials, is made in the USA, and is CertiPUR-US® certified.

The Bear Original comes with free shipping and returns, a 365-night sleep trial, and a lifetime warranty, so you can sleep easy knowing your purchase is protected.

How Lying Down Feels

The 10-inch, cooling mattress is medium-firm, so back and stomach sleepers will rest comfortably on this bed. Other Bear mattresses include the Bear Pro and Bear Hybrid, both of which are considered a touch softer than the original Bear mattress.

While the gel memory foam top is yielding, some side sleepers and lightweight individuals may find it a touch too firm for their tastes. Still, plenty of back sleepers may find the cushion under their bodies feels just right.

Inside the Mattress

The Bear Original’s Celliant® cover improves blood flow and helps sleepers feel revitalized and well-rested in the morning. FDA-determined Celliant® converts the body’s heat into infrared energy and releases it back to the body’s tissues and muscles. While you won’t feel Celliant® working, it can aid in muscle recovery and potentially minimize the pain common to fibromyalgia patients.

A graphite gel memory foam makes up the bed’s top layer. The cooling foam has an advanced open-cell construction to cradle the body while preventing sleepers from feeling too hot or cold. The layer also has exceptional edge support to make getting in and out of bed easier on nights when you’re feeling a little sore.

The 2-inch transition layer has a responsive foam to prevent sinking and provide pressure relief to the entire body, especially the back, hips, and shoulders.

Beneath the two layers is a 6-inch high-density support foam to extend the mattress’s lifespan and prevent premature wear.

The Purple Hybrid mattress is made using patented technology to help you sleep cool. Purple has made its name by offering mattresses with uniquely flexible comfort material, and the hybrid mattress pairs that with

The Purple® Hybrid is made in the USA, CertiPUR-US® certified and has free shipping and returns. You have 100 nights to try out the bed and afterward, it is covered by a 10-year warranty.

How Lying Down Feels

Stretching out on the Purple Hybrid is lying down on a highly reactive surface, as the grid yields to the body near instantly. While the Purple Hybrid is officially classed as a medium, this responsiveness helps the mattress feel soft and firm as needed.

Some sensitive sleepers may notice the feel of the grid through the mattress cover and find it unpleasant, but many do not notice any difference between the grid and a more traditional foam bed.

Inside the Mattress

The medium mattress is 10.5 inches thick, hypoallergenic, and non-toxic. The bed has three layers and is wrapped in a breathable and soft StretchMax Cover.

All Purple mattresses have the proprietary Purple Grid™, a hyper-elastic polymer that adapts to your body and sleeping position. The flexible gel cushions the hips and shoulders while supporting spinal alignment. The Purple Grid™ creates a weightless, pain-free sensation loved by customers.

Under the Purple Grid™ are the responsive support coils, a dynamic pressure relief system to provide sufficient support, and ensure sleepers are as comfortable as possible. The coils are durable and prevent sagging. Between either end of the support layer is a half an inch of transition foam for better structure and comfort.

SEE ALSO: Best Purple Mattress Alternatives

The Avocado Green Mattress is a hybrid mattress containing GOLS (Global Organic Latex Standard) certified latex and GOTS (Global Organic Textile Standard) certified wool and cotton. If you prefer to avoid animal products, Avocado also offers the Avocado Vegan Mattress. It contains the same construction as the Green, only it excludes wool.

How Lying Down Feels

There are two models of the Avocado Green, with and without a pillow top. Both options can feel a touch firm under the body, thanks to the responsive structure of latex foam. However, the pillow top Avocado Green feels relatively close to a medium mattress, while the Avocado Green without a pillow top is a true medium-firm bed.

Inside the Mattress

The standard Avocado model has a 3-inch latex top layer to cushion your body and its curves. It has a medium-firm feel suited for back and stomach sleeping, but side sleepers looking for more pressure relief or softness can purchase the mattress with an extra 2-inch pillow top. With the pillow top, the mattress closer to a true medium.

For either model, the base contains pocketed steel coils organized in five zones to adequately support different body parts, promote airflow, and relieve pressure points. The mattress has a steel perimeter at the base’s top to ensure sleepers are supported even on the corners of the bed.

The Avocado Green Mattress is made in the USA and ships for free. Sleepers can try the mattress for 365 nights and afterward, it has a 25-year warranty covering sags and manufacturing defects.

What Fibromyalgia Patients Should Look for in a Mattress

If you have fibromyalgia, choosing the wrong mattress might worsen your symptoms, while the right mattress can relieve discomfort and promote better sleep.

Firmness

The firmness of your mattress refers to its feel when you first lay on it. The firmness you need depends on your sleeping position, size, and whether or not you share a bed.

Based on your sleeping position, this is the firmness you need:

• Back: Firm to medium-firm
• Stomach: Firm
• Side: Medium to soft
• Combo: Medium

Based on your body weight:

• If you weigh 230+ pounds: Firm
• If you weigh between 130 and 230 pounds: As an “average-sized” sleeper, choose a mattress firmness based on your sleeping position rather than your size.
• If you weigh less than 130 pounds: Soft to medium

If you share a bed and have differing sleep preferences:

• Medium to medium-firm works well as it suits most individuals

Pressure Relief

A mattress’s construction and materials affect how well it conforms to the shape of your body and relieves tension at your hips, shoulders, and back. However, sleeping on too soft or too firm of a mattress can create more pressure points and pain, making it harder to sleep.

Support

Mattress support refers to how well a mattress promotes spinal alignment when you’re lying in bed. It’s best to keep your spine neutral in bed, or the same position it would be when you’re standing with proper posture. A lack of spinal support can cause back pain and aggravate fibromyalgia symptoms.

Additionally, look for a mattress with proper edge support. Ample edge support makes it easier to get in and out of bed and reduces sagging, in turn protecting you from falling out of bed.

Temperature Neutrality

A common issue for people with fibromyalgia is sensitivity to heat or cold and, at nighttime, this leads to poor sleep. The best mattresses for hot sleepers are those with cooling features, such as plant-based foam or gel-infused foam. Hybrid mattresses with pocketed coils also provide adequate airflow and help you sleep undisturbed. Innerspring mattresses also have pocketed coils and are breathable, though they are less supportive and cushioning than a hybrid.

For cold sleepers, wear warm pajamas, double down on your blankets, or use a heated mattress topper so you’re not left shivering in bed and unable to sleep.

Motion Isolation

Individuals with fibromyalgia can be sensitive to movement and can waken to the slightest of shifts. When looking for a mattress, they should choose a material with little motion transfer, such as latex or foam. They may even consider a larger mattress size, such as a king, so there is more space between you and your partner.

Company Policies

When shopping for a new mattress, always read up on the brand’s policies so you know what to expect after making a purchase.

Shipping and Return Policies

Most mattress companies offer free shipping and returns. Return policies are in place if you are unhappy with your purchase, though they’re more common at brick and mortar stores since online mattresses typically include sleep trials. Some return policies require your mattress to be unused and still packaged, so the policies are ultimately unhelpful.

Sleep Trials

Now, nearly all online companies offer sleep trials. During a sleep trial, you can take a mattress home and sleep on it for an extended period to decide if you are happy with your purchase. Sleep trials are risk-free and typically range from 90 to 365 days in length. If you try your mattress and decide you aren’t satisfied, the company takes it back free of charge and refunds you entirely.

Warranty

Warranties promise to repair or replace a mattress if it is defective or develops sags. Coverage for mattresses typically lasts from 5 to 25 years.

Most warranties have specific guidelines for what they cover and what will void the warranty. For instance, a company won’t replace your mattress if it’s stained and using your bed on the ground voids some warranties.

There are two types of warranties: limited and full. Limited warranties only cover specific parts or types of defects and the company may charge reparation fees, though this is still cheaper than paying for a whole new mattress. Full warranties protect the bed from sagging and sinking (outside of general wear and tear) and repair or replace it for free.

Types of Mattresses For Fibromyalgia

Using a supportive mattress may reduce your achiness if you have fibromyalgia. There’s no perfect mattress to ease fibromyalgia, but most people prefer memory foam and latex mattresses to soothe their pain and lessen sleep disturbances.

Memory Foam

Memory foam is a popular and versatile mattress material. It’s known for its pressure point relief, contouring abilities, and responsiveness. Memory foam mattresses usually have minimal motion transfer, which appeals to people with fibromyalgia who are light sleepers or share a bed.

Sometimes memory foam retains heat and has weak airflow, though newer models use cooling technologies to counteract these issues. Common variations of foam include memory foam, gel foam, and poly-foam.

Latex

Latex mattresses are lightweight and breathable beds made of natural, synthetic, or blended latex. They contour closely to the body and may help relieve pressure points. Latex has little to no motion transfer, minimizing potential sleep disturbances when you or your bed partner adjust at night. Some latex mattresses have poly-foam bases, though others are made entirely of latex.

Natural Latex

Natural latex is created using the sap from rubber trees. The material is quite eco-friendly and is antimicrobial. However, it’s on the pricier side compared to other mattresses, and, if you have a latex allergy, this mattress isn’t an option.

Synthetic Latex

Synthetic latex mattresses are made with petroleum and may be better if you have a latex allergy. However, synthetic latex beds are not antimicrobial and may contain additives harmful to both you and the environment. Synthetic latex is a more affordable option, but it’s not as eco-friendly.

Blended Latex

Blended latex contains a mix of synthetic and natural latex foams. It may have some antimicrobial properties, though it still contains synthetic latex, which is both toxic to you and the environment.

Hybrid

Hybrid mattresses are built with a memory foam or latex comfort layer and a pocketed coil base. The coils are responsive but, since they’re individually wrapped in fabric sleeves, have minimal motion transfer, while the memory foam or latex layers deliver pain relief and close contouring.

Hybrid mattresses work exceptionally well for hot sleepers thanks to the airflow through the coils, while the comfort layer helps relieve any discomfort or pressure.

How Fibromyalgia Affects Sleep

Fibromyalgia and poor sleep can perpetuate a vicious cycle. Fibromyalgia causes muscle pain and discomfort, making it difficult to get comfortable and sleep properly, causing exhaustion and fatigue. Then, the lack of sleep only magnifies fibromyalgia pain.

Douglas R. Krebs, DC, FACO, Cert. MDT of Chicago Spine and Sports, a Chiropractor in Chicago recommends that along with other approaches getting a full restful night of sleep is imperative for the management of fibromyalgia. A patient with fibromyalgia can often benefit from a mattress that is supportive but on the softer side.

Outside of sleep deprivation due to pain, fibromyalgia may cause temperature sensitivities. People with fibromyalgia are also sensitive to noises, so they may wake suddenly at the slightest sounds, such as footsteps or their partner shifting in bed.

Fibromyalgia is commonly associated with different sleep disorders, such as:

• Insomnia: Due to fibromyalgia pain, a person may develop acute or chronic insomnia. The two types of insomnia are sleep-onset insomnia, the inability to fall asleep, or sleep-maintenance insomnia, the inability to stay asleep.
• Restless Leg Syndrome (RLS): Restless Leg Syndrome is characterized by a tingling sensation in the legs and an intense urge to move them. People with fibromyalgia are 11 times more likely than the average adult to have RLS as fibromyalgia pain intensifies the syndrome’s sensations.
• Sleep apnea: Sleep apnea is a condition marked by periods of obstructed breathing while asleep. As a result, someone with sleep apnea does not sleep restfully, and, for individuals with fibromyalgia, the less-than-sufficient sleep may worsen their symptoms. If you have this condition, be sure you are sleeping on a supportive mattress. Sagging or broken down beds can make this condition worse. The best mattresses for sleep apnea are firm and offer minimal sinkage.

If you have fibromyalgia, prioritizing good rest and improving sleep hygiene can minimize your discomfort.

How Sleeping Position Affects Fibromyalgia

Your sleeping position may improve or worsen your fibromyalgia pains depending on your sleeping position. Though, using extra pillows can help relieve your pain and discomfort.

Back Sleepers

Back sleeping is preferable for many people with fibromyalgia, as it can prevent pain in the shoulders, hips, and knees. Consider placing a pillow under your knees to take the weight off your pelvis and relieve the pressure on your lower back.

The best mattress for back sleeping is medium to medium-firm mattress. That way, your body’s natural curves are properly cushioned but still adequately supported.

Stomach Sleepers

Sleeping on your stomach isn’t recommended as it can strain your neck and spine, so you should avoid this position if possible. However, if you’re unable to change positions due to pain, there are ways to adjust the position to prevent additional issues.

When stomach sleeping, try placing a pillow under your hips so your back doesn’t curve incorrectly and put pressure on your lumbar spine. You may even skip the pillow under your head entirely to prevent neck stiffness. If you prefer using a pillow under your head, switch to a thicker one and just rest your forehead on it so your head and stay in line with your spine.

The best beds for stomach sleeping are firm so your body doesn’t sink and overextend your back.

Side Sleepers

Sleeping on your side may provide pain relief for some people with fibromyalgia. However, your shoulders, arms, and hips push into the mattress if your mattress is too firm, which can cause discomfort and stiffness. So, you may want to avoid this position if you already struggle with pain in those areas.

The best mattresses for side sleepers are medium-soft to cradle your curves and keep your spine aligned if you sleep on your side. Consider placing a pillow between your knees when on your side so your spine stays neutral and your knees don’t scrape against each other.

Tips For Improving Sleep With Fibromyalgia

While there’s currently no cure for fibromyalgia, there are still ways to minimize your symptoms and encourage better sleep. And with better sleep, you can find additional relief to your fibromyalgic pains and aches.

• Establish a regular sleep schedule: An irregular sleep schedule minimizes your chances for restorative sleep, putting you at risk for serious medical conditions such as high blood pressure, high cholesterol, and obesity. With a consistent sleep schedule, you can normalize your circadian rhythm and get deeper sleep sooner. Give yourself time to sleep sufficiently (7 to 9 hours is recommended for adults) and try to sleep and wake up within 30 minutes of the same time every day. Even on the weekends, keep your sleep schedule consistent.
• Keep your bedroom cold, dark, and quiet: A relaxing sleep environment is a foundation for better sleep. Ideally, your bedroom should be 60 to 67 degrees Fahrenheit. Do your best to keep your room silent and dark. If outside disturbances are keeping you awake, try wearing earplugs and a sleeping mask or using black-out curtains.
• Exercise regularly: If it’s not too difficult to exercise, gentle aerobic exercises, like walking or mild stretching, can increase mobility in your muscles and joints and minimize symptoms. However, be sure not to exercise too late in the day, as the adrenaline and cortisol will make it difficult to fall asleep post-workout.
• Establish a calming bedtime routine: Before bed, calming activities include taking a bath, reading a book, or stretching. Also, limit electronic usage in the evenings as the blue light emitted from the television or cell phones delays melatonin release and will keep you awake late into the night.
• Speak to your doctor: Above all, always contact your doctor for treatment options and medical care to relieve your fibromyalgia. They may refer you to physical or occupational therapy or prescription medications such as pain relievers, antidepressants, muscle relaxants, or anti-seizure drugs to relieve your symptoms and help you sleep better.

FAQs

Why does my body ache after waking up?

Conditions such as fibromyalgia, rheumatoid arthritis, and thyroid disease can be underlying causes of morning stiffness and achiness. Other causes of achiness may be overexercising, a poor diet, an awkward sleeping position, or a bad mattress.

Can using a mattress topper relieve fibromyalgia pain?

If your mattress is fairly new, but just a bit too stiff for your needs, a topper is a great solution for extra softness and may relieve your fibromyalgia pain. However, a topper is just a cushion, not a replacement for a new and supportive mattress. If the pain stems from an old and sagging mattress, upgrading your bed is the best option to soothe your symptoms.

Can weighted blankets help with fibromyalgia?

A weighted blanket can relieve pain and help you fall asleep faster, thus potentially minimizing fibromyalgia symptoms. Sleeping with a weighted blanket can lessen anxiety levels and improve your energy by reducing cortisol and raising your serotonin levels, a chemical often low in people with fibromyalgia.

Serotonin is a chemical commonly associated with mood stabilization, though it also converts into melatonin, the primary hormone needed to sleep. By increasing your serotonin, you may sleep better.

What’s the difference between fibromyalgia and arthritis?

Fibromyalgia and arthritis both cause dull pains, fatigue, and sleep disturbances. However, arthritis is an autoimmune disorder and, while the cause of fibromyalgia is unknown, it’s likely a neurological condition.

The disorders also progress differently. Fibromyalgia is characterized by consistent pain, though it may worsen with stress or poor sleep, while arthritis is characterized by progressively worsening pain flare-ups. Also, joint inflammation causes arthritis pain, while tender muscles and joints cause fibromyalgia pain.

What triggers a fibromyalgia flare-up?

Common triggers of fibromyalgia include:

• Stress of any kind, such as physical, immune, or psychological
• Temperature changes
• Hormonal changes
• Poor diet
• Poor sleep
• Traveling
• Changes in treatment

Some triggers you simply cannot control. However, if you notice a pattern in your preventable flare-ups, such as poor sleep or diet, you can learn how to minimize them.

Does fibromyalgia cause weight gain?

Fibromyalgia may lead to weight gain caused by hormonal imbalances sending out excess hunger signals, in turn causing people to eat more. Certain medications used to treat fibromyalgia can cause weight gain as well.

Fibromyalgia’s associated symptoms, such as extreme pain and achiness, can limit a person’s mobility so they are unable to exercise or cook.

Sleep deprivation, a common symptom of fibromyalgia, commonly slows down the metabolism and increases a person’s appetite (to supplement for the lack of energy), resulting in weight gain.

Conclusion

Getting adequate and restorative sleep is vital for improving fibromyalgia pain. When looking for the right mattress, choose a bed based on your size and primary sleeping position to properly support your body’s pressure points. Most mattresses come with sleep trials, so take advantage of them to find the absolute best mattress for your needs.

We hope our guide can help you choose the best mattress to soothe your fibromyalgia. While a good-quality bed can’t totally eliminate your symptoms, it may help you find more restful sleep and, as a result, reduce your pain.