As with any chronic disease, endometriosis symptoms can feel much worse when you’re fatigued. Getting quality rest is important — without it, you could experience metabolic and hormonal changes, along with increased inflammation and pain.

Winding down before you go to bed is key, as is your bedroom environment. If you get these right you are more likely to have a productive night’s sleep.

With help from Endometriosis New Zealand, we’ve put together a list of tips that can help you develop a healthy nighttime routine and increase the amount of restful and restorative sleep you get each night.

Have a set time to sleep and wake up.
Going to bed at the same time each night and waking up at the same time each morning will help your body adjust to a natural sleep pattern.

Have a relaxing pre-bedtime routine. 
Before going to bed, get into the habit of doing something relaxing like taking a warm bath, listening to some gentle music or reading a book.

Create a sleep-promoting environment.
Your bedroom should be dark, quiet and a comfortable temperature.

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Get comfortable. 
Mattresses and pillows do not last forever. Make sure yours are comfortable and supportive. If you can’t afford a new mattress, look into purchasing a mattress topper.

Remove distractions.
Avoid screens of any kind in the bedroom (Facebook can wait until morning). Resist the urge to study or go through any work while you’re in bed.

Eat dinner earlier. 
Try to eat your evening meal a few hours before you’re planning to go to bed. Resist any late-night snacking.

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Exercise regularly. 
Regular exercise helps promote sleep, but don’t exercise just before going to bed unless it’s a few gentle stretches.

Avoid stimulants. 
Caffeine and nicotine can interfere with your ability to fall asleep. Although alcohol may help you fall asleep initially, you’ll be more likely to wake through the night.

Look into homeopathic and herbal remedies. 
Some people swear by chamomile tea before bed, others like to sprinkle lavender oil on their pillow.

MORE: Dr. Patzkowsky answers some common questions about endometriosis

Endometriosis News is strictly a news and information website about the disease. It does not provide medical advice, diagnosis or treatment. This content is not intended to be a substitute for professional medical advice, diagnosis, or treatment. Always seek the advice of your physician or another qualified health provider with any questions you may have regarding a medical condition. Never disregard professional medical advice or delay in seeking it because of something you have read on this website.