Home Treatments for Chronic Fatigue Syndrome: Improve Sleep Habits
A good night's sleep is essential for general health, but for those battling Chronic Fatigue Syndrome, waking up feeling refreshed and well-rested seems to just be another dream. However, not getting a good night's sleep can contribute to the CFS, only exacerbating your symptoms. Therefore, it is crucial to develop healthy sleeping habits.
Some tips to get you snoozing:
- Go to bed when you feel sleepy, and rise at the same time every day.
- If you lie in bed and are unable to fall asleep after 15 minutes, get up and read or listen to music until sleepiness hits you again.
- Avoid alcohol, tobacco, and caffeine. Do not eat after 9 p.m. If you are hungry, drink a glass of water.
- Make your bedroom into a haven; invest in quality bedding and window covers. Eliminate the T.V. from the bedroom.
- Get regular exercise, but refrain from exercising at least two hours before bedtime.
- Take a 20 minute nap during the day if you feel tired.
How Much Sleep is Too Much?
As a victim of Chronic Fatigue Syndrome, you may be sleeping 10 hours or more each night. However, quantity is inferior to quality. It is better for you to get 8 hours of sound sleep each night, and to do so consistently. Wake up after 8 hours even if you still feel a little tired, and be sure to do this daily. If you do feel tired throughout the day, indulge in a short nap. Twenty minutes is enough downtime for your body to catch up without delving further into the sleep cycle, which can leave you feeling even more tired when you wake up and confuse your brain.
Remove All External Stimuli
The key to developing quality sleeping habits is to make sleep the focus of the bedroom. Keep the temperature around 68 degrees; an open window or a fan may do the trick during hot summer months. A comfortable pillow and mattress, and high quality sheets and blankets can make your bed and therefore sleep very appealing. Eliminate bright lighting, and opt for a soft lamp before bedtime. Invest in quality window coverings that will darken the room when you need to sleep.
Clear out clutter and work papers.
Strongly consider moving the T.V. downstairs if you haven't done so already. T.V. is the biggest contributor to poor sleep habits; even those who claim they need it to fall asleep are not achieving the high quality sleep they really need. Once you completely dedicate your bedroom to sleep, you will find yourself sleeping easily and fully.
Monitor your intake.
There are myriad health reasons to refrain from eating after 9 p.m. In order to develop the sleep habits you need to regulate your CFS symptoms, you should abstain from food at least two hours before bedtime. Your sleep will be impaired if your brain must control your digestion and somehow be sleeping at the same time. Substances that further tax your brain like cigarettes, alcohol, and caffeine, should be avoided several hours before you turn in.
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