If you’re living with chronic fatigue syndrome (CFS), you may already know how frustrating it is to feel exhausted all day—only to struggle with falling or staying asleep at night. Even after a full night in bed, people with CFS often wake up feeling unrefreshed, as though they didn’t sleep at all. This unrefreshing sleep is a hallmark symptom of CFS and can make recovery feel impossible.
In this blog, we’ll explore why insomnia is so common in CFS and share simple, gentle strategies to support more restorative rest.
1. Why CFS Disrupts Sleep
In CFS, the body’s systems are out of balance—including the nervous system and circadian rhythm (your internal sleep-wake clock). Many people with CFS experience:
-
Difficulty falling asleep
-
Waking up frequently during the night
-
Light, non-restorative sleep
-
Day-night sleep reversal (feeling wired at night, sleepy during the day)
This is often due to nervous system dysregulation, where the body remains stuck in a “fight or flight” mode, even at night. If this sounds familiar, this video on calming the nervous system for better sleep may help you wind down.
2. Create a Calm Bedtime Routine
A consistent, gentle bedtime routine signals to your body that it’s time to rest. This is especially important when your nervous system is easily overstimulated. Try incorporating one or two of the following each night:
-
Warm bath or foot soak
-
Stretching or gentle movement
-
Listening to calming sounds or soft music
-
Low lighting (avoid screens 1–2 hours before bed)
Keep the routine simple so it doesn’t feel overwhelming. For more ideas, check out this video on sleep habits that support healing.
3. Use Light to Reset Your Sleep-Wake Cycle
People with CFS often have disrupted circadian rhythms, especially if they’re spending most of the day indoors or in bed. To gently reset your body clock:
-
Get natural morning light on your face within 30–60 minutes of waking (even through a window).
-
In the evening, dim lights and avoid bright screens.
-
Use blue light blocking glasses at night if needed.
These small adjustments can help your body produce melatonin at the right time. For more on resetting your rhythm, watch this video on circadian support for CFS.
4. Nutrition and Supplements That May Support Sleep
Some nutrients can support deeper sleep, especially when the body is in a state of stress or depletion. These include:
-
Magnesium – helps relax muscles and the nervous system
-
Glycine – an amino acid that supports restful sleep
-
L-theanine – promotes calm without sedation
-
Tart cherry juice – a natural source of melatonin
Always speak with a healthcare provider before starting new supplements. This video on supportive nutrition for CFS dives deeper into gentle, sleep-friendly options.
5. Reduce Evening Overstimulation
People with CFS often have a sensitive nervous system, which means that too much light, sound, or mental stimulation in the evening can make falling asleep even harder. If your brain feels wired at night—even when your body is tired—you might be experiencing sensory overload.
To reduce stimulation before bed:
-
Dim the lights 1–2 hours before sleep
-
Avoid multitasking or high-stress conversations late in the day
-
Use earplugs or noise-cancelling headphones if sounds are overwhelming
Creating a low-stimulation environment allows your nervous system to wind down gradually. For a helpful breakdown, check out this video on sensory overload and calming your system in the evening.
Final Thoughts
Insomnia and unrefreshing sleep are frustrating parts of CFS, but there are ways to gently support your body’s natural rhythms. Through calming routines, circadian support, and nervous system regulation, better sleep is possible—even in small, meaningful steps.