Proper sleep is a quintessential part of functioning optimally. The average adult needs at least 7-8 hours of proper sleep. A loss of sleep can interfere with an individual’s ability to function at their full capacity, as it can lead to issues like confusion, irritability, exhaustion, and lack of energy. An individual with MS may often have issues with sleeping soundly. In addition to the general discomfort that they commonly experience, sleep disturbances can create havoc in a person’s body who has this condition.

Here are some tips to keep in mind that might help you get more shuteye when you hit the bed:

• Try to wake up and sleep around the same times every day. This will help your biological clock to get into a regular rhythm
• Avoid all forms of screen time at least two hours before you go to bed, as using technology at those times can overstimulate the brain and impair sleep patterns
• MS individuals are sensitive to heat, so keeping the room at slightly cooler temperatures would be ideal. It is best to sleep in a dark and quiet room with temperatures you feel comfortable in. Investing in a good mattress and using cooling pillows will help you feel more comfortable at night
• Individuals with MS have issues with bladder and bowel control. To help with this issue, try to avoid large meals before bedtime. Also, limiting fluid intake and avoiding alcohol and caffeine before bedtime will reduce trips to the bathroom at night
• Avoid naps in the daytime if you have difficulty falling asleep at night
• Try not to stress yourself with endless thoughts of worry for the next day. Activities like listening to soft music, reading, drawing, journaling, or taking a warm bath can help you relax and put your mind at ease

If you feel that you are still unable to sleep well despite trying different measures and it is interfering with your daily activities, it would be best to consult a physician who can evaluate your situation and put you on some medications if needed. Besides making subtle changes in your environment and lifestyle, fixing issues related to sleep takes a lot of willpower, determination, and change in mindset. As E. Joseph Cossman once quoted- “The best bridge between despair and hope is a good night’s sleep.”