If you’re living with Chronic Fatigue Syndrome (CFS), you’ve probably noticed that sleep can feel like a never-ending struggle. No matter how many hours you spend in bed, you still wake up feeling tired. One of the reasons for this could be disruptions in your circadian rhythm – your body’s natural sleep-wake cycle.

In this article, we’ll break down what circadian rhythm is, how it affects sleep in people with CFS, and what you can do to reset it for better rest.

What is your Circadian Rhythm?

Your circadian rhythm is like an internal clock that tells your body when it’s time to sleep and when it’s time to wake up. It’s controlled by a part of the brain called the suprachiasmatic nucleus, which responds to light and darkness. In simple terms, your body relies on natural cues, like daylight, to keep your sleep cycle in check.

Normally, this rhythm follows a 24-hour pattern, helping you feel awake during the day and sleepy at night. But when your circadian rhythm is out of sync, things can get tricky – especially if you have CFS.

How Circadian Rhythm Affects People with CFS

For people with Chronic Fatigue Syndrome, sleep problems are all too common. These issues often stem from a disrupted circadian rhythm, which can cause:

  • Insomnia: Difficulty falling asleep or staying asleep.
  • Non-restorative sleep: Waking up feeling just as tired as when you went to bed.
  • Daytime fatigue: Feeling exhausted throughout the day, no matter how much sleep you’ve had.

Circadian rhythm disruptions make it hard for your body to know when it’s time to rest, so your sleep becomes irregular. This leads to a frustrating cycle of poor sleep and worsening fatigue – a hallmark of CFS.

Why Does Circadian Rhythm Get Disrupted?

In people with CFS, there are a few reasons why the circadian rhythm might get off track:

  1. Lack of daylight exposure: Spending too much time indoors or in dim lighting can confuse your body’s internal clock. Your brain relies on sunlight to know when it’s time to be awake.
  2. Sleep disturbances: If you’re tossing and turning at night, it throws off your rhythm. This makes it harder to stick to a regular sleep schedule.
  3. Stress and overactive mind: Worrying about sleep or feeling anxious can affect the brain’s ability to regulate your circadian rhythm properly.
  4. Irregular sleep patterns: If you tend to nap during the day or have inconsistent bedtimes, your body might not know when it should be sleeping and when it should be awake.

How to Reset Your Circadian Rhythm

The good news is, it’s possible to reset your circadian rhythm and improve your sleep – even with CFS. Here are some simple tips to help you get back on track:

  1. Get morning sunlight
    As soon as you wake up, try to get some sunlight. Go outside for a few minutes, or open your curtains wide. Sunlight helps signal to your brain that it’s time to be awake, which can help set your circadian rhythm.
  2. Stick to a regular sleep schedule
    Going to bed and waking up at the same time every day – even on weekends – can help regulate your body’s internal clock. Over time, your body will get used to this routine, making it easier to fall asleep and wake up naturally.
  3. Limit naps
    It can be tempting to nap during the day, especially when you’re feeling fatigued, but long naps can confuse your circadian rhythm. If you need to rest, keep naps short (20-30 minutes) and try to avoid napping in the late afternoon.
  4. Dim the lights in the evening
    About an hour before bed, start dimming the lights in your home. This signals to your brain that it’s time to wind down. Avoid bright screens from phones, computers, or TV during this time – they can trick your brain into thinking it’s still daytime.
  5. Create a bedtime routine
    Develop a relaxing routine before bed to help your body wind down. This could be reading a book, taking a warm bath, or doing some light stretches. Consistency is key, so try to follow the same routine every night.
  6. Limit caffeine and alcohol
    Both caffeine and alcohol can mess with your sleep. Caffeine, even in the afternoon, can keep you wired into the night. Alcohol may make you feel drowsy at first, but it disrupts the quality of your sleep later on.
  7. Consider a sleep-friendly environment
    Make sure your bedroom is dark, quiet, and comfortable. You can use blackout curtains or a sleep mask to block out light, and earplugs or white noise machines to reduce sound. A cool room temperature can also help you sleep better.

When to Reach Out for Support

If you’ve tried adjusting your routine and your sleep still feels out of sync, I’m here to help! Sometimes, there might be underlying issues like sleep apnea or other imbalances that are affecting your sleep quality. Through a functional medicine approach, we can look deeper into these factors, examining everything from hormone levels to nutritional deficiencies, to uncover the root cause of your sleep problems. Together, we can create a personalised plan that addresses these imbalances and helps you get the restorative sleep your body needs.

Final Thoughts

Disruptions in your circadian rhythm can make living with Chronic Fatigue Syndrome even more challenging, but resetting your sleep-wake cycle is possible with a few lifestyle changes. By getting more daylight, sticking to a routine, and creating a sleep-friendly environment, you can help your body find its natural rhythm again – leading to better rest and, hopefully, less fatigue.

Remember, improving your sleep won’t happen overnight, so be patient with yourself and take it one step at a time.

Looking for a Functional Medicine practitioner or a Chronic Fatigue Specialist in Adelaide? Contact Elemental Health and Nutrition to help you with your needs. We’re committed to empowering you on your wellness journey. Our holistic approach focuses on integrating nutritional medicine with cutting-edge testing techniques.