Sleep difficulties are common in people living with ME/CFS or Long Covid. Sleep problems can affect energy levels, concentration, symptom management and overall wellbeing.
While sleep difficulties vary from person to person, understanding your own sleep patterns and making small changes to your routine may help improve sleep quality.
Common sleep difficulties
People may experience:
- Difficulty falling asleep
- Waking frequently during the night
- Waking too early and being unable to return to sleep
- Feeling unrefreshed despite sleeping
- Sleeping more than usual
- Changes to sleep patterns, such as sleeping during the day and being awake at night
Sleep challenges can change over time, and strategies that help one person may not work for another.
Understanding your sleep pattern
Keeping a sleep diary can help you identify patterns and understand your individual sleep difficulties.
You might consider:
- What time you go to sleep and wake up
- How often you wake during the night
- Whether you feel rested on waking
- Whether you regularly need daytime sleep or naps
Recognising patterns can help you decide which changes may be most beneficial.
Creating a sleep-friendly environment
A comfortable bedroom can support better sleep.
Helpful tips include:
- Keeping the room dark, quiet and comfortable
- Maintaining a comfortable temperature
- Using supportive pillows and a comfortable mattress
- Reducing distractions where possible
- If practical, using a different space for daytime rest and night-time sleep
Preparing for sleep
Having a regular bedtime routine can help signal to your body that it is time to wind down.
Wind-down routines could include:
- Reducing screen use in the hour before bedtime
- Listening to calming music
- Reading a book
- Changing into nightwear
- Practising relaxation techniques
Many people find that reducing screen use before bed can significantly help improve sleep. This is because light from screens, such as TVs, mobile phone, laptops/computers, mimic daylight and makes the body think it is time to be awake.
Managing caffeine, alcohol and stress
Some lifestyle factors can affect sleep quality.
Consider:
- Avoiding caffeine later in the day, ideally stopping at mid-day
- Being aware that although alcohol may make you fall asleep, it significantly disrupts sleep quality, leading to an unrefreshed feeling on waking
- Writing down worries, tasks or thoughts before bedtime in a notebook or journal
- Building calming activities into your evening routine
Reducing stress before bed may help make it easier to fall asleep and stay asleep.
Medication and sleep
If pain or other symptoms are affecting your sleep, it may be worth discussing treatment options with your GP, specialist clinician or pharmacist.
Any medication should be considered carefully with healthcare professionals, taking into account potential benefits and side effects.
Things to remember
There is no single solution for sleep difficulties in ME/CFS or Long COVID. The most effective approach is often learning what works best for you, making gradual changes, and adapting strategies according to your individual needs.