Sleep habits and chronic fatigue syndrome

Many people with chronic fatigue syndrome (CFS) find that they often wake up feeling tired and unrefreshed. Poor sleep habits may contribute to your fatigue and other symptoms.

Getting a good night's sleep may be the first step toward controlling your symptoms. Some of these tips may help you:

• Go to bed only when you are sleepy, and get up at the same time every day, regardless of whether you feel rested.
• If you lie awake for longer than 15 minutes, get up, leave the bedroom, and do something quiet (read, listen to music) until you feel sleepy again.
• Avoid consuming alcohol, caffeine, and tobacco before bed.
• Keep your bedroom at a comfortable temperature, and make sure your mattress provides good support.
• Eliminate all sound and light disturbances.
• Use a neck support pillow to stabilize your head and neck during sleep.
• Get regular exercise. This seems to improve sleep and is an important part of treatment for CFS. But do not exercise within 2 hours of bedtime, because it can interfere with sleep.
• Take naps if you need to. Keep them short (20 to 60 minutes) and try not to take them late in the day or evening. Long naps or naps late in the day or evening may make it harder for you to fall asleep at night.
• Avoid eating heavy meals in the evening.

If these measures do not work, your doctor may prescribe medicine to help you sleep. Ask your doctor if taking a medicine to help you sleep is right for you. For more information on sleep disorders, see the topic Insomnia.