Sleep advice for Hypermobility Sufferers
I've never been a great sleeper! My mum tells me it was a nightmare as a baby to get me to go down. I think I got even worse as an adult and as my hypermobility symptoms became worse. Normally one of my joints is bothering me. Sometimes I couldn't get comfortable in bed, no matter how I lie. I experience restless leg syndrome, which really makes it difficult to relax. On top of this, I'd feel anxiety from not being able to get to sleep. As per all of the recommendations on this site, there are no magic beans or silver bullets that will make you sleep like a baby. Whilst I'm still not the best sleeper, I've tried a number of products to improve my sleep and they have definitely made a noticeable difference. I'm sharing them below in the hope they may help you. It goes without saying, that if you suffer from severe sleep depravation, please contact your GP.
CBD oil
CBD (cannabidiol), a non-psychoactive component found in marijuana and hemp plants, is often used by people wanting to improve their sleep quality, manage pain or reduce anxiety. When trying to improve my sleep, I've been looking for solutions to reduce the aches and pains from my hypermobility. Also, I have experienced anxiety about not being able to get to sleep. Thirdly, I suffer from restless leg syndrome (a common side effect from hypermobility, see my page on this here). Whilst CBD oil isn't some kind of magic solution to these issues, I have definitely felt a difference one I tried an oil of the right quality and strength. The best products that I've been able to find in the UK are produced by Supreme CBD. I felt results from the 6000mg and 12000mg full sprectrum oils. I also like the gummies for a top up during the night or relief from anxiety during the day.
Supportive pillow
I had been searching for a pillow that provides the right level of support for my head and neck, whilst being comfortable for years. After trying a lot of different products, I found the Simba Hybrid Pillow. What I like about this pillow is that it contains an inner core of small, squishy Simba foam Nanocubes so you can personalise how thick you want your pillow to be. I like to sleep on my side personally, but if you're a back sleeper then this pillow also works for you given the ability to personalise the support and thickness.
Supportive mattress
As well as a pillow, another huge factor to a good night's sleep is the mattress you're sleeping on. I was using a fairly old mattress and sometimes waking up with a sore back. I felt that my body wasn't getting the support it needed. I wanted a firm mattress, but also one that would give me a comfortable night's sleep. I did a lot of research on what the best one was and I landed on the Eve Premium Hybrid Mattress. It's definitely firmer than most mattresses, but give it some time and it softens up to provide the right balance (for me) of support and comfort. It's genuinely the best mattress I've ever owned. Obviously, this is a more significant investment than most of the recommendations on this website, but I do think it's a worthwhile one given you'll be benefitting from it every day. It also comes with a 200 night trial which is more than enough time to evaluate if it's the right one for you too.
Herbal Sleep Tablets
If you're looking for something to take on an irregular basis for when you need an extra nudge to get to sleep, I recommend the Kalms One-A-Night tablets. These are herbal tablets that are not addictive and don't make you feel drowsy in the morning. I take them only when I really need them on a very infrequent basis. They don't knock me out at all, but they gently make me feel a bit sleepier. They shouldn't be taken every night, so if you're feeling the need to do so I recommend you talk to your GP.
Massage gun
For a number of years, I have used hand held massage machines on the muscles that I am feeling hypermobility related pain. Theragun has changed the game in this sector as it provides a much more powerful and effective massage than previous hand held massage products. The massage gun comes with 4 attachments for differing parts of your body, and 5 speeds. I use my Theragun on a daily basis to relax my muscles before bed for around 10 minutes. There are cheaper massage guns on the market, but Theragun is the original and best.
Pillow between knees
I sleep on my side, and I don't like my knees to be touching as it feels uncomfortable. It's good for your back to keep a natural separation between your legs when sleeping on your side. On top of this, recently I felt pain on the side of my hip which my physio said is normally caused by your legs being too close together when sleeping on your side. I had been using a normal pillow between my knees but I always felt that I'd prefer something the full length of my legs to also keep my ankles apart. This 3ft pillow is perfect for me height (I'm 5'9") to sit between the full length of my legs while I sleep on my side. You can find 4, 5 and 6ft pillows also from the same brand.
Restless legs syndrome (RLS)
Restless legs syndrome (RLS) is a neurological condition that causes a strong urge to move your legs when you’re resting. I tend to feel this most frequently when I'm in bed, and I feel sensations like itching, pulling, crawling or throbbing in my calves. I significant number of hypermobility sufferers tend to experience RLS, although the exact link is unknown. I have created a bespoke page of recommendations to reduce the symptoms of RLS, which you can find via the button below.
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