CFS and Sleep

Nov 2, 2001 - © Paul B. Murray

One of the most common symptoms of Chronic fatigue syndrome are sleeping disorders. Persons with CFS often experience unrefreshed sleep, inability to sleep (insomnia) and or poor sleep. Many wake with the feeling of being soar or stiff. Unrefreshed sleep can be described as waking and having the feeling of being run over by a truck. 

The causes of sleeping problems associated Chronic Fatigue Syndrome has yet to be understood by researchers. Sleep is the one most important symptom of CFS to treat. Since fatigue can be overwhelming in CFS sufferers, sleep is vital to restoring what energy the person possess. Doctors have found that patients with CFS who do not sleep well will also not respond well to other medical treatments.

Unrefreshed sleep can be contributed to CFS patients having less dreams or rapid eye movement (REM) then healthy people. During REM sleep the body is able to restore organs, bones, and tissue as well as replenish immune cells.  REM sleep can be interrupted by pain or twitching which can waken a person from their sleep. Also nightmares and night sweats are reported to be more frequent in persons with CFS since becoming ill. Although the cause of increased nightmares is not understood, they too can interrupt a person's sleep pattern. 

Treatment of sleeping problems begins with establishing good sleep patterns. Set times for going to bed and rising even on the weekends can help in resetting the body's natural clock (circadian rhythm). Exposure to strong light during the day can aid in correcting circadian rhythm disorders. Another option in resting the circadian rhythm is participate in light activity or exercise such as walking or swimming each morning for 20-30 minutes. 


Diet can also aid in sleep. Foods that encourage sleep are carbohydrates or tryptophan such as milk, bananas and raisins. A light snack consisting of these foods before bedtime will help aid your body for sleep. Caffeine-free teas with kava kava, passionflower, or melatonin can also be helpful in promoting sleep. Avoid foods containing caffeine, such as coffee and chocolates a few hours before bedtime. 

At bedtime, develop a routine that helps to eliminate stresses such as taking a warm bath, listening to soft music or light reading. These no-stress related activities will help you body unwind before sleep. Avoid stimulating activities such as watching TV one hour before bedtime. 

The copyright of the article CFS and Sleep in Chronic Fatigue Syndrome is owned by Paul B. Murray. Permission to republish CFS and Sleep in print or online must be granted by the author in writing.

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