Fibromyalgia, Sleep, and Summer Nights: Tips That Actually Work

Over the years, I’ve had hundreds (maybe thousands) of conversations with women battling fibromyalgia. And if there’s one thing I hear every summer, it’s this: “The heat is killing my sleep. What am I supposed to do?”

If you’re dealing with fibromyalgia and sleep issues, you already know this: summer doesn’t make it easier.

I’m talking hot, sticky nights when your body already feels like it’s on fire…
When your skin hurts, your muscles won’t settle, and you’re staring at the ceiling at 2:17 a.m. wondering if you’re going to function tomorrow.

So let’s talk about real, tried-and-tested tips that can help you get better sleep this summer.

🥵 Why Is Summer So Bad for Fibro Sleep?

Fibromyalgia already messes with your nervous system—and your ability to relax enough to fall asleep.

Now add:

🌫️ High humidity = skin discomfort + inflammation spike
🔥 Hot temps = your body can’t cool down enough to start deep sleep
☀️ Long daylight hours = your melatonin gets confused
📆 Summer plans = late nights, travel, overstimulation

It’s like your whole system gets thrown off balance.

The result?

Tossing and turning
More nighttime pain
Brain fog the next day
Increased flare-ups
And a general feeling of being out of sync

Let’s fix that.

🌡️ 1. Cool Your Core (Not Just Your Room)

If you’ve ever laid in bed with your skin crawling, drenched in sweat, and your joints screaming—you know the heat doesn’t just make you uncomfortable… it makes everything worse.

Fans and A/C help, sure, but they’re not always enough when your nervous system is already on high alert.

🛏️ Cooling pillows and mattress toppers – These are a game-changer. Look for ones with breathable, gel-infused materials or moisture-wicking fabric.
🧺 Lightweight, bamboo or eucalyptus blankets – These stay cooler than cotton and don’t trap heat around your legs and joints.
🩳 Loose-fitting sleepwear – Natural fabrics like cotton or linen breathe better than synthetics.
💧 Hydration matters more than you think – Drink water consistently throughout the day—not just before bed—so your body can regulate heat better at night.

⏰ 2. Reset Your Wind-Down Routine for Summer

If your usual bedtime habits aren’t working right now, it’s probably not you—it’s summer messing with your system.

Here’s how to adapt:

🌙 Start winding down earlier – If you wait until 10:30 to relax, it’s likely too late
💡 Dim the lights and reduce stimulation by 8:00pm – This includes decision-making, phone scrolling, and conversations that require effort
📺 Repeat the same activity nightly – A familiar show, podcast, or routine trains your brain to associate that task with sleep
🎧 Try white noise – Summer sounds (bugs, fireworks, neighbors) overstimulate a fibro-sensitive brain

**🧠 3. Calm Your Nervous System Before You Try to Sleep**

You know the feeling:
You’re exhausted, but your body won’t settle.

Your muscles are tense, your nerves feel like they’re on high alert, and your brain won’t stop spinning.
And in summer? The heat just adds fuel to the fire.

Trying to “think” your way into sleep rarely works—especially with fibromyalgia. But calming your nervous system ahead of time? That’s something you can influence.

Here’s what helps reduce the buzz before bed:

💤 Try a weighted eye mask – Gentle pressure across the eyes and brow can help signal calm to your brain without overheating the rest of your body.
🕰️ Move your stretching or Lifetones routine earlier – Doing this 1–2 hours before bed (instead of right before) helps your body settle without overstimulating it.
🧘 Let go of the “perfect sleep” mindset – If sleep doesn’t come, rest anyway. Stillness is still healing, and sometimes that’s what opens the door to actual sleep.

🦵 4. Try the “Legs on the Wall” Trick

It looks weird, I know. But so many women swear by it—especially after flare days.

Just lie on your back with your legs up the wall (or over a couch armrest) for 10 minutes.

It helps:

🌀 Drain lymph and reduce swelling
🔽 Relax the lower back and hips
❤️ Slow your heart rate and downshift your nervous system

Not a magic fix—but enough to help your body feel safe enough to drift off.

💬 You’re Not Alone in This. But Summer Does Require Tweaking.

If what used to work suddenly isn’t, you’re not doing anything wrong.

Summer throws off the rhythm you’ve worked hard to build. That doesn’t mean you’re back at square one. It just means it’s time for a few seasonal swaps:

✔ Cool the spots where you run hot
✔ Start winding down earlier with less stimulation
✔ Re-time your supplements and stretches
✔ Give your body permission to rest, not just sleep

🧡 Want to Share What’s Working for You?

I learn more from our customers than I ever could from the internet.

If you’ve found a small shift that made summer sleep more bearable—tell me.
Your tip might help someone else get through the night with less pain, less frustration, and maybe even a little peace.

And if you haven’t tried Lifetones in the evening yet? It’s worth adding it to your summer routine—not just for sleep, but to calm the pain before it has a chance to flare.

Brandon