7 Ways to Cope with Fibromyalgia Morning Pain.
(7種方式應對 纖維肌痛症 的晨僵。)
1 / 8 Fibromyalgia and You
(1/8 纖維肌痛症 和 你)
Many of us have trouble getting out of bed in the morning.
(很多我們這樣子的人在早上起床時會有狀況。)
And when you have the chronic and painful condition known as fibromyalgia, you can multiply that morning pain and morning stiffness several times over.
(當你有名為纖維肌痛症這樣子的慢性疼痛狀況，起床時的疼痛和晨僵會更加地頻繁。)
“People with fibromyalgia suffer from non-restorative sleep. This means they can sleep a full eight to nine hours, but still wake up feeling as if they haven’t slept,” says Nathan Wei, MD, a rheumatologist and director of the Arthritis Treatment Center in Frederick, Md.
(醫學博士Nathan Wei，風濕免疫學家，馬里蘭州菲德里克-關節炎治療中心主任表示：「纖維肌痛症的病患患有無法回復體力的睡眠。亦即他們有充足的8~9小時睡眠，但醒來時仍然覺得像沒睡覺。」)
“In addition, fibromyalgia patients also suffer from stiffness and pain, which makes movement uncomfortable in the morning.”
(此外，纖維肌痛症的病患也有著僵硬和疼痛，這會造成早晨行動上的不適。)
Try the following tips to help soothe fibromyalgia pain and ease into your day.
(試著依照指示，在你的一天當中，來幫助減低和緩解纖維肌痛症的疼痛。)
2 / 8 Take a Warm Shower or Bath
(2/8 沖澡或泡澡)
One of the quickest and easiest things you can do to lessen morning pain, stiffness, and other symptoms of fibromyalgia is harness the healing power of water.
(你可以做的一個最快速、簡單的方式來減少晨僵、早起時的疼痛、以及其他纖維肌痛症的症狀，就是利用水的治癒能力。)
“Warm showers or baths at bedtime and in the morning will help to relax muscles, and offer a fair amount of relief,” says Nicholas P. Scarpa, MD, a rheumatologist and medical director of the Arthritis Center of New Jersey.
(Nicholas P. Scarpa, 醫學博士，風濕免疫學家、新澤西州關節炎中心主任表示：「在就寢時間或早晨沖個溫水澡或泡溫水澡可幫助放鬆肌肉和提供相當程度的緩解。」。)
“Stay in the warm water for at least 10 minutes to obtain maximum relaxation.”
(「待在溫水中至少10分鐘，可以獲得最大量的放鬆。」)
3 / 8 Avoid Caffeine, Alcohol, and Nicotine
(3/8 避免咖啡因，酒精，尼古丁。)
Thinking about a nightcap, a smoke, or a cup of coffee before bed?
(想想在睡前的小酌、抽一根菸、或是喝一杯咖啡？)
Think again. Caffeine, alcohol, and nicotine can disrupt restful sleep, which can make pain and morning stiffness even worse the morning after.
(請三思。咖啡因、酒精、和尼古丁可以打斷平靜的睡眠，意謂著能再睡醒後讓你的疼痛和晨僵更糟糕。)
“Many experts agree that caffeine, nicotine, and alcohol will exacerbate fibromyalgia symptoms due to their stimulatory effects on the body, especially if consumed just prior to sleep,” says Dr. Scarpa.
(Dr.Scarpa：「許多專家同意，咖啡因、尼古丁、以及酒精會加重纖維肌痛症的症狀，因為他們對身體的刺激性，特別是睡覺之前的消耗。」)
“These should be avoided or ceased as much as possible.”
(「這些應該要盡可能地避免或停止。」)
4 / 8 Practice Healthy Sleep Habits
(4/8 練習健康的睡眠習慣。)
Scarpa believes that getting a good night’s sleep might be the most important step in minimizing morning pain and stiffness for fibromyalgia patients.
(Scarpa相信，對纖維肌痛症的患者來說，擁有一個好的睡眠也許是將晨痛和晨僵降至最小的最重要之步驟。)
“Some tips to consider to achieve longer and ‘better’ sleep include not watching TV or doing work in the bedroom at night,” he says.
(他說：「有些建議是認為，要達到長久和”較好”的睡眠，包括晚上不要在寢室工作、看電視。」)
Also, he adds, be sure to keep your bedroom temperature at a comfortable level — a room that's too cold will increase stiffness, and one that's too warm can cause muscle aches and increased pain.
(他補充到，確認保持你的房間溫度在舒適的程度—房間太冷會增加僵硬，太熱會造成肌肉疼痛和增加疼痛。)
Other tips: "Exercising during the day will increase restful sleep at night. Finally, do not sleep during the day.”
(其他建議：「在白天運動會增加晚上睡眠的品質。最後，不要在白天睡覺。」)
5 / 8 Stick to a Set Sleep Schedule
(5/8 遵守所訂定的睡眠計劃。)
Whether you have fibromyalgia or not, experts recommend setting a sleep schedule and trying to stick to it as much as possible.
(不論你是否有纖維肌痛症，專家們建議訂定一個睡眠計劃並且盡可能地試著實行它。)
“The body likes routine, and going to bed and waking up at the same time each day helps to create this pattern and can improve sleep quality,” says Jacob Teitelbaum, MD, director of the Fibromyalgia and Fatigue Centers and author of Pain Free 1-2-3: A Proven Program for Eliminating Chronic Pain Now.
(纖維肌痛症和疲勞中心主任，著有疼痛消失 1-2-3: 現在就排除慢性疼痛的改善計劃，醫學博士Jacob Teitelbaum說到：「身體喜歡規律的生活，固定每天的睡覺和起床時間可幫助建立這個模式，也可以改善睡眠品質。」)
“On the other hand, especially with the sleep disruption seen in fibromyalgia, this is not always possible.
(另一方面，特別是在纖維肌痛症中所看到的睡眠中斷，這並非總是可以做到。)
Because of this, people need to see what works best for them.”
(因為如此，人們需要考慮什麼方式才是對他們最好。)
6 / 8 Consider Melatonin
(6/8 考慮 褪黑激素。)
This natural supplement has helped many people with fibromyalgia pain get a good night’s sleep.
(這個天然的補充品已經幫助了許多有著纖維肌痛症的人們，使他們有好的睡眠。)
“Melatonin is available over the counter and has been shown to improve the sleep hygiene in people who suffer from fibromyalgia,” says Bradley W. Carpentier, MD, a pain specialist in private practice in Austin, Texas.
(德州奧斯丁，私人執業疼痛專家醫學博士Bradley W. Carpentier表示：「褪黑激素是不需要處方籤就可購買，已經顯示可改善患有纖維肌痛症病患的睡眠品質。」)
“You can enhance your natural melatonin production by being outside in sunlight during the daytime.
(在白天，你可以藉著外出時的陽光來提升自身的天然褪黑激素產物。)
This helps to regularize the normal secretion of melatonin.”
(這可幫助正常褪黑激素規律的分泌。)
7 / 8 Try a Morning Self-Massage
(7/8 試著在早晨自我按摩。)
Gently rubbing your own shoulders, neck, arms, and back first thing in the morning before you get out of bed might help loosen your muscles and make you feel more limber, easing morning stiffness and pain.
(在早上下床前，輕柔地摩擦你自己的肩膀、脖子、手臂、以及背部，也許可以幫助放鬆你的肌肉，讓你感覺更柔軟靈活、舒緩晨僵和疼痛。)
Sheldon Solomon, MD, a rheumatologist with Arthritis, Rheumatic & Back Disease Associates in New Jersey, suggests trying this after you take a hot shower or bath in the morning for the greatest impact on fibromyalgia pain.
(新澤西關節炎、風濕、背部疾病協會，醫學博士Sheldon Solomon：為了對纖維肌痛症的疼痛產生良好的影響，建議在早上沖完熱水澡或泡完熱水澡後嘗試。)
8 / 8 Give Tai Chi or Yoga a Try
(8/8 試看看太極拳或是瑜珈。)
Scarpa suggests incorporating either or both of these ancient stretching exercises into your morning routine to reduce morning pain related to fibromyalgia.
(Scarpa每天早上建議混合一種或兩種這些古老的拉筋運動，來減低纖維肌痛症的晨痛。)
“Physical stretching exercises such as yoga and tai chi in the morning as a routine will also help to minimize morning stiffness,” he says.
(他說：「在平日的早晨做物理上的拉筋運動，像是瑜珈和太極。可以將晨僵降到最低。」)
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