If you’ve had to cope with fibromyalgia pain, you already know just how much it disrupts everyday life. This debilitating disease, known for causing chronic, widespread pain, affects roughly four million adults in the United States. For many, fatigue, disturbed sleep and constant discomfort are unfortunately par for the course.

The news isn’t all grim, though. Some simple home remedies, it turns out, could make all the difference. According to Everyday Health, these easy-to-implement lifestyle changes can help you show fibromyalgia who’s boss.

  • Relax your muscles with a warm bath or shower:

    Soaking up some warm water is one of the best tools in your arsenal because it eases tender, achy muscles.

  • Steer clear of alcohol and caffeine:

    We all know excessive alcohol or caffeine can wreak havoc on the body, but it’s especially dangerous for those trying to cope with fibromyalgia pain. Why? They make it even harder to achieve deep, restorative sleep. As tough as it might be, try to curb the temptation to power through daytime fatigue with extra coffee.

  • Get a good night’s sleep:

    Experts say that fibromyalgia pain is deeply connected to sleep. That said, set yourself up for success by adhering to a regular bedtime, avoiding late-night eating, and opting out of overly stimulating activities late in the evening. Another insider secret is leveraging natural sleep aids like melatonin and chamomile tea to help prep the body for restful sleep.

  • Get a massage:

    This is about more than pampering yourself. One study put out by the University of Miami School of Medicine and Touch Research Institute found that getting a 30-minute massage twice a week for five weeks markedly improve sleep quality. What’s more, researchers linked massage therapy to improved pain symptoms; a sliver linking if you’re trying to cope with fibromyalgia pain.

  • Move your body:

    Stretching your muscles by way of aerobics or another type of regular physical exercise can pay off big time for fibromyalgia sufferers. Swimming has been found to be especially effective in reducing pain and improving quality of life. Researchers echo the same about yoga, as this 2011 study published in the International Journal of Yoga Therapy suggests. Regardless of the type of exercise you choose, moving your body regularly is also likely to make you more tired come bedtime.

Ready to cope with fibromyalgia pain once and for all? At the end of the day, a one-size-fits-all approach to treating it simply doesn’t exist. Instead, it’s about trying out different treatment options to see what works best for you. The good news is that some of these simple lifestyle changes could be the game changer you’ve been waiting for. If you need a little guidance, Health Star Clinic is a great place to start.