When you have myasthenia gravis (MG), it can be hard just to breathe or hold your head up. You might feel weak or like your body is not the one you used to know. It’s especially hard at first if you’re trying to find a treatment regimen that works.
It’s natural to feel like you want to keep working or doing all the things you used to do, whether it’s work, a fun activity, or household chores. But it’s important to listen to your body and make sure you don’t overdo it. When you’re tired, stop and take a nap. Give yourself a chance to rest, even if it’s just 10 or 20 minutes. Read on to learn more about the importance of rest and get tips on how to work enough rest into your day.
Why Do I Need to Rest With Myasthenia Gravis?
Myasthenia gravis has muscle weakness that comes and goes. You may feel it first in your face and especially in your eyes. From there, it can spread to other parts of your body.
Not everyone is the same, but you may notice that your tiredness and weakness get worse with certain triggers, including heat and stress. That’s why it’s so important to take breaks and make sure you’re generally getting the rest you need.
How to Sneak in Rest
When it comes to getting rest, it’s important to think not only about resting physically but also mentally. Pushing your body too hard can leave you feeling weak. Pushing your mind too hard with lots of stress at work or at home also can take a toll. Some ways to sneak in rest include:
- Avoid rushing as much as you can by planning ahead. But remember, it’s also OK to be late sometimes.
- If the people in your life can run an errand or make a task easier for you, ask them.
- Plan to get more sleep than you used to need.
- Take naps, and don’t feel guilty about it.
- If you read a lot or work on the computer, get up regularly to rest your eyes.
- If certain activities really wear you out, try to avoid them or plan for extra rest before and after.
- When life happens, try deep breaths or visualization techniques to work in essential moments of rest.
By working rest into your day, you can find ways to still do what you love even while managing your MG. But be patient with yourself. It may take time and trial and error to adjust and find what works for you.
Tools to Help You Rest When You Have MG
It’s easier to rest and still get things done or do what you want to do if you’ve got the right tools. Some tools that can help you stay on track and stay rested at the same time include:
- Take a cane along so you can stop and rest on a walk.
- Use a shopping cart or roller bag instead of carrying too much around.
- Park near the door to keep your walk shorter. A nearby car is also a good spot to retreat for a quick break.
- Use a scooter to get around when you shop.
- When you’re headed out, map out spots where you could stop and rest along the way.
- Set an alarm or reminder on your phone so you won’t forget to take a breather at regular intervals.
Other Strategies to Rest Your Body and Ease Your Mind With MG
Taking a nap or lying around on the couch aren’t the only ways to get rest. It can also help to do activities that help to clear your mind.
Take a deep breath
One case report showed that 30 minutes of mindful breathing twice a week helped a lot. It’s not clear exactly how it works, but it might lead to changes in your body that help with your MG symptoms. When you have MG, you may find your breath is shallow. Breathing deeper into your belly may help you feel a sense of calm. It also may help with anxiety, depression, and other difficult emotions.
Take a walk
Rest is a good idea, but remember to mix in periods of activity, too. One study tested the effects of a 30-minute walk compared to rest for people with mild to moderate MG. The study found that people who spent the time walking had a better quality of life.
Make time for hobbies and a social life
In addition to taking breaks to rest, it also can help to prioritize breaks for relaxing with the people and activities you enjoy. This may include:
- Time for a quiet hobby like knitting or reading a book
- Social time with friends
- Practicing relaxation techniques such as meditation or massage
- Exercise, as long as you don’t overdo it
If you can, try to make time each week for activities like these that help you feel both well-rested and fulfilled.
Check Your Sleep at Night
If you’re taking regular breaks and still feel worn out, consider how well you’re sleeping at night. Many people with MG also have trouble sleeping or don’t sleep well. One reason may be that you’re not breathing the way you should during sleep.
There’s not a lot of research on sleep and MG. But many of the symptoms of MG can look similar to what happens when people don’t sleep well, including:
- Fatigue during the day
- Feeling sleepy
- Having leg movements when you sleep
- Pain
If you have MG and think you may not be sleeping the way you should, talk to your doctor. No amount of rest or breaks during the day will make up for it if you aren’t getting the sleep you need each night.
Asking for Breaks or an Altered Schedule at Work
If you find yourself needing to take extra breaks at work, make sure you understand your rights and then let your employer know. You don’t want your boss or co-workers to see you taking breaks and think you are slacking on the job. Look into ways you might take more breaks or change your schedule to allow you to work while still getting the rest you need.
Show Sources
Photo Credit: monkeybusinessimages/Getty Images
SOURCES:
Howard Brickman, person with MG.
NHS.uk: “Myasthenia gravis,” “10 stress busters.”
Conquer MG: “Save your strength,” “MG Wellness: Meditative Breathing.”
Advances in Mind-Body Medicine: “Mindful Breathing Offers Relief for Myasthenia Gravis: A Case Report.”
European Neurology: “Rest or 30-Min Walk as Exercise Intervention (RESTOREX) in Myasthenia Gravis: A Randomized Controlled Trial.”
Journal of Physical Therapy Science: “Sleep disorders in patients with myasthenia gravis: a systematic review.”
Muscle & Nerve: “Myasthenia gravis: sleep quality, quality of life, and disease severity.”
Myasthenia Gravis Foundation of America: “Sleep right, sleep tight,” “Talking about MG.”
