Ways To Get Better Sleep When Diagnosed With Chronic Fatigue
Chronic Fatigue is one of those ailments that, in essence, has to be managed - there is no cure. And, as stated in the last post, chronic fatigue it is a symptom related to depression and can be caused by stress. However, it can manifest all on its own, and a failure to sleep could be a frustrating aggravating experience.
Whether or not you experience chronic fatigue alone, or its part of your depression, there are ways to take control, instead of letting it take control of you. Here are some ideas you can begin to incorporate in order to alleviate symptoms, sleep better and make your day to day life better:
- Be more strategic with daily activities. Pace yourself throughout the day so you don't overexert yourself and use too much energy in a short amount of time. Do your best to avoid napping - this can help you sleep through the night. Or, schedule your naps into an overall regular sleep routine. Go to bed and wake up at the same time every night and morning, and nap at the same time for same amount of time every day.
- Avoid foods with caffeine. Consuming large quantities of coffee, soda or energy drinks may seem like a productive solution, but it’s actually counterintuitive. The effects are short lived creating and burst in energy followed by a hard crash in just a brief period of time. Caffeine will also cause a drop in blood pressure which can lead to anxiety and stress.
- Choosing the right diet. As with any illness or overall wellness, a healthy eating habits does wonders. A healthy diet usually begins with eliminating refined sugars (including high fructose corn syrup), and white flour (simple carbohydrates). Similar to caffeine, spikes in blood sugar followed by a drop in blood sugar effects energy levels and leads to stress and anxiety. The crashes also perpetuate cravings that when indulged create a vicious cycle.
For some, finding a neutral objective, unbiased person to talk to may be beneficial to alleviate mental hindrances that are causing fatigue. Sometimes what goes on in the mind provokes a burden that weighs you down and triggers that feeling of tiredness. Talking through problems can lessen the load and free up space for extra energy.
- Practicing yoga has so many mind to body qualities. It's low-impact and gentle, but yet builds stronger muscles and restores energy. Yoga is relaxing and reduces stress levels which in turn fulfills the body's need for rest. Its helps restore balance and creates Zen. For more on this topic, read a great article on yoga as it relates to chronic fatigue here.
Like with all diseases speaking with your doctor is the first step to figuring out what is best for you. In many cases it'll be necessary to incorporate all of these changes in your life and not just some. Or, it may be a matter of trial and error to figure out what works and what doesn't. Keeping a journal to track your activities and your diet is advantageous when it comes to understanding your own body and your own patterns. Recognizing your own behaviors will give you more ammunition when it comes to managing your overall health.