Sleep challenges are a common and frustrating part of living with chronic fatigue syndrome (CFS). Even when you’re exhausted, falling asleep and staying asleep can be difficult, leading to non-restorative sleep that leaves you feeling tired and foggy the next day. Improving sleep isn’t just about getting more hours—it’s about creating habits that support your body’s natural rhythm and help your nervous system settle into rest and repair mode.

In this blog, we’ll explore simple, practical ways to build better sleep hygiene habits designed specifically for people with CFS. These strategies can help improve your sleep quality, reduce night-time awakenings, and support your recovery journey.

1. Create a Consistent Sleep Schedule

Going to bed and waking up at the same time every day helps regulate your circadian rhythm—your body’s internal clock. Even small variations can confuse your system and disrupt sleep quality.

💡 Try This:

• Pick a bedtime and wake-up time that feels manageable and stick to it—even on weekends.
• Use gentle reminders or alarms to help maintain your schedule.
• Avoid napping too late in the day, as this can interfere with nighttime sleep.

Video to Watch: Learn how a consistent sleep schedule supports CFS recovery in this video on sleep routines.

2. Practice Breathwork for Nervous System Calm

Breathing exercises are powerful for helping your nervous system relax, which can improve sleep quality and reduce nighttime awakenings. Breathwork encourages your body to shift from stress mode into relaxation, making it easier to fall asleep and stay asleep.

💡 Try This:

• Practice slow, deep breathing—inhale for 4 seconds, exhale for 6–8 seconds.

• Try calming breath techniques before bed or anytime you feel anxious or restless.

• Use apps or guided videos to help maintain steady breathing rhythms.

Video to Watch: This video on breathwork for nervous system regulation offers easy-to-follow breathing exercises ideal for CFS.

3. Use Gentle Somatic Techniques to Prepare for Sleep

Somatic exercises help you become aware of your body and release stored tension, which can otherwise interfere with sleep. By tuning into your body with gentle movement or grounding, you help your nervous system settle, promoting a more restful night.

💡 Try This:

• Try gentle rocking or slow stretches to calm your body.

• Practice grounding by focusing on physical sensations like the feel of your sheets or your feet on the floor.

• Combine somatic awareness with deep breathing for best results.

Video to Watch: Watch this video on somatic grounding and nervous system calming to guide you through body-based relaxation before bed.

4. Limit Caffeine and Stimulants

Caffeine and other stimulants can stay in your system for hours, interfering with your ability to fall asleep or stay asleep.

💡 Try This:

• Avoid caffeine after midday, or earlier if you are particularly sensitive.
• Be mindful of hidden caffeine in foods like chocolate or some medications.
• Try herbal teas like chamomile or peppermint as relaxing alternatives.

Video to Watch: Learn about the effects of caffeine on sleep and alternatives in this video on sleep hygiene.

5. Manage Daytime Activity for Better Nighttime Sleep

Your daytime routine influences how well you sleep at night. Striking the right balance between activity and rest is key.

💡 Try This:

• Get gentle morning sunlight exposure to help regulate your circadian rhythm.
• Engage in light movement or stretching during the day to reduce stiffness and promote tiredness at night.
• Avoid overexertion that may worsen symptoms but aim for consistent, manageable activity.

Video to Watch: For ideas on balancing activity and rest for better sleep, check out this video on pacing and energy management.

Final Thoughts

Building better sleep habits is a journey that takes time, especially when living with CFS. Consistency, a calming bedtime routine, and a supportive sleep environment all help your body and nervous system shift into restorative sleep mode.