Tom KindlonOct 18

"Good Sleep Practices for Chronic Fatigue Syndrome and Fibromyalgia"

https://www.healthrising.org/treating-chronic-fatigue-syndrome/good-sleep-practices-chronic-fatigue-syndrome-fibromyalgia/

Comment: I'm not convinced exercising helps sleep in ME/CFS but that is only one of many suggestions

#MEcfs #CFS #PwME #MyalgicEncephalomyelitis #ChronicFatigueSyndrome #Fibromyalgia #Fibro #FMS
@mecfs

Show threadCetrariaOct 18
@tomkindlon @mecfs I'd love to see sleep tips some day for people with more severe ME/CFS who are bedbound and can't either exercise or take hot baths/sauna.
Show threadFriekeOct 18

@Cetraria didn't read article but when sleepless I try yoga nidra, guided sleep meditation or listening to audiobook. Last two you have to be able to tolerate some sound and find voice you like.

@tomkindlon @mecfs

Show threadLyndsay BarwellOct 18
@Frieke72 @Cetraria @tomkindlon @mecfs yes, two narrators in particular on the Calm app have put me to sleep many times. Luckily I get that for free. Before that, I listened to a guy read wikipedia pages on insight timer. Nidra yoga sometimes helps. And/or counting down from 100, one breath per count and sucking in my chest to exhale extra.
Show threadLyndsay Barwell
@Frieke72 @Cetraria @tomkindlon @mecfs I found sleep harder at my most severe as my brain would wake up at 6pm, not feel ready for sleep till after midnight because of that and then wake up by 8am but not feel awake at all. More energy has improved sleep and vice versa.
Oct 19 at 12:40amWeb
Show threadCetrariaOct 19

@treehugger @Frieke72 @tomkindlon @mecfs this has very much been my experience too. When I was at my most severe, I was only able to get two hours of sleep a night, no matter what I did. Meditating, medicating, it made little difference.

As I've gotten better at pacing, as I've found better treatments, and my nervous system has found some measure of peace, I'm usually able to at least be asleep for 8 hours. I have fewer nights where I struggle to fall asleep and/or wake up too early and can't get back to sleep. Usually when I do, it means I've overdone it the previous day.

Show threadLyndsay BarwellOct 19
@Cetraria @Frieke72 @tomkindlon @mecfs yes, it's a fine balance with exertion. If I do something too strenuous, which I'm pretty good at avoiding nowadays, it's harder to sleep. But nowadays if I do a bit more than usual but not too strenuous, I can get a longer restful sleep. But when you're more severe that can be impossible to do. There's no quick fix for sleep which means it can be hard to know if something is making a difference and keep doing things.