Everyone experiences periods of lousy sleep. It can be due to illness, disrupted schedules, emotional distress, worry, etc. Eventually, if it goes on for too long, we start to feel sleep deprived. If you’re struggling with ME/CFS, this can become status quo layered on an illness that already robs you of desperately needed deep sleep. For ME/CFS patients, it’s imperative to create optimum opportunity for restful and rejuvenating sleep.
First, be sure that your sleeping environment is perfect for you. Mattress, pillows and covers should be just right – Goldilocks style. The degree of darkness vs. light and silence vs. sound need to suit you. Do you share the bed with a partner or a pet? Ensure that you have plenty of space and that no one disturbs you.
Second, you need to have a sleeping schedule that is adhered to religiously - no exceptions. Plan your evenings and days around bed and naptimes. Everything else should be secondary. This sounds like it could be impossible but if you plan around it, it’s doable. And it pays off.
Lastly, once you have a good environment and a regular schedule, all you need is to get to REM. For me, this was elusive while I was struggling with ME/CFS until I worked with my doctor to select the right medications for me. Pain was the main reason that I woke up frequently during the night so I took a combination pain reliever and muscle relaxant half an hour before bedtime. Then we added a non-addictive sleep aid. After a few weeks, I was starting to see some improvement. After a few months, I could begin to feel the difference. I was finally beginning to get some solid REM sleep for the first time in more than a year.
So how is your sleeping environment? Do you keep religiously to a bedtime and rest schedule? Do your sleep aids work for you? How would you rate your quality/quantity of REM sleep? Please COMMENT on this blog or Send in your thoughts and I’ll post them with your permission. You can use the Contact Form or send an email to Martha at DefeatCFS dot net. And Guest Blogs are most welcome!
Look for a weekly posting on Tuesdays. And consider being part of the conversation.
Be Well Again,
Martha
First, be sure that your sleeping environment is perfect for you. Mattress, pillows and covers should be just right – Goldilocks style. The degree of darkness vs. light and silence vs. sound need to suit you. Do you share the bed with a partner or a pet? Ensure that you have plenty of space and that no one disturbs you.
Second, you need to have a sleeping schedule that is adhered to religiously - no exceptions. Plan your evenings and days around bed and naptimes. Everything else should be secondary. This sounds like it could be impossible but if you plan around it, it’s doable. And it pays off.
Lastly, once you have a good environment and a regular schedule, all you need is to get to REM. For me, this was elusive while I was struggling with ME/CFS until I worked with my doctor to select the right medications for me. Pain was the main reason that I woke up frequently during the night so I took a combination pain reliever and muscle relaxant half an hour before bedtime. Then we added a non-addictive sleep aid. After a few weeks, I was starting to see some improvement. After a few months, I could begin to feel the difference. I was finally beginning to get some solid REM sleep for the first time in more than a year.
So how is your sleeping environment? Do you keep religiously to a bedtime and rest schedule? Do your sleep aids work for you? How would you rate your quality/quantity of REM sleep? Please COMMENT on this blog or Send in your thoughts and I’ll post them with your permission. You can use the Contact Form or send an email to Martha at DefeatCFS dot net. And Guest Blogs are most welcome!
Look for a weekly posting on Tuesdays. And consider being part of the conversation.
Be Well Again,
Martha
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