Getting good sleep can feel impossible, especially if you’re dealing with chronic conditions like Fibromyalgia or ME/CFS. Lack of quality sleep leads to that frustrating cycle of constant fatigue, pain, and brain fog, making everything harder. But here’s the good news: with just a few changes, you can start improving how well and how long you sleep, and it doesn’t have to be complicated. Let’s dive into some easy ways to help you get the rest you deserve.
Make Your Bedroom a Sleep Haven First things first—your bedroom should feel like a place to relax. You don’t need to go all out with renovations, but making small adjustments can make a big difference. Think about getting a comfy mattress, using blackout curtains, or even a white noise machine if noise keeps you up at night. The idea is to create an environment that makes you want to wind down and drift off.
Stick to a Simple Routine Our bodies love routines. Going to bed and waking up at the same time every day (even on weekends—yes, I know that’s tough!) can help regulate your sleep cycle. Wind down with something calming, whether that’s reading, a quick meditation, or even some gentle stretching. Little habits like these signal to your body that it’s time to sleep.
Mind What You Eat and Drink What you eat and drink before bed matters. Heavy meals, caffeine, or alcohol can mess with your sleep. Try having a light snack instead—something like a banana or a handful of almonds, which can actually help you get sleepy. It’s a small but effective trick to keep in mind.
Relaxation is Key Stress is one of sleep’s biggest enemies. Simple relaxation techniques like deep breathing or mindfulness meditation can make a huge difference. Take just five minutes before bed to slow down and calm your mind. You’ll be surprised how much easier it is to fall asleep when your body is truly relaxed.
Early in my journey, I slept very poorly. In fact, I remember thinking to myself, “Am I asleep now?” and “I think I’m asleep now.” Obviously, if you are thinking during sleep, you simply are not sleeping. That fact rather escaped my sleep-deprived brain at that time. It took decades to heal enough to the point that most of the time, I get good sleep. In fact, I now get deep, healing sleep.
Improving the whole sleep thing takes a lot of time and dedication. It’s not something anyone can accomplish in a week or even a month. Rather, it’s a slow reset of many systems in the body. However, often the results of a few simple steps can be seen in a rather short time.
The truth is, no journey to better sleep is the same for everyone. There will be ups and downs, and you’ll need to make adjustments along the way. But I promise, the effort is worth it. Over time, you’ll see improvements not only in your sleep but in your overall well-being. So, start small, be patient with yourself, and take it one night at a time—you’ve got this!
If better sleep is one piece of the puzzle, managing stress is another essential step in creating a healing environment for your body. Discover simple mind-body techniques that can help you turn stress into calm and support your journey toward feeling more balanced and resilient each day. Read the next blog in the series to learn more!
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