Using bed only for sleep and sex can help to deal with insomnia: Trinidad and Tobago Endometriosis Association

Port of Spain, Trinidad and Tobago: Trinidad and Tobago Endometriosis Association shared sleeping tips to fight insomnia. As per the update, using bed only for sleep and sex can effectively help the patients dealing with sleeping disorders.

The tips shared by Trinidad and Tobago Endometriosis Association (TTEA) for healthy and peaceful sleep are as follow:

• Use your bed only sleep and sex
• Establish a relaxing bedtime routine
• Exercise regularly and maintain a healthy diet
• Turn off electronic devices at least 30 minutes before bedtime
• Reduce your fluid intake before bedtime
• Limit exposure to bright light in the evening
• Set a bedtime that is early enough for you to get at least 7-8 hours of sleep
• Make your bedroom quiet and relaxing. Keep the room at a comfortable and cool temperature.

“Sleep disruption can activate inflammatory mechanisms by triggering changes in the effector systems that regulate the immune system, resulting in abnormal increases in inflammatory responses that can stimulate or increase pain. This can result in the creation of a vicious cycle, with pain causing sleep disturbance that increases inflammation, leading to increased pain. Moreover, experimental studies have shown that the association of sleep loss and inflammatory markers are stronger in females than males, suggesting that women with both insomnia and endometriosis complaints are more susceptible to symptoms of pain,” shared Trinidad and Tobago Endometriosis Association.

As per the update by TTEA, research has shown that endo-patients often have poor quality of sleep which can be attributed to the pain and discomfort experienced with endometriosis.

The relationship between pain, inflammation and sleep is a revolving door as sleep disruptions increase cortisol hormones which can in turn increase inflammation. There was also research that looked into the effect of hormonal treatments on sleep quality and it was found that some women did experience insomnia with the use of the contraceptive, shared the Association.

Developing good sleep hygiene along with other lifestyle changes can help in symptom management and better quality of sleep.