Making small, intentional changes to your daily habits can help you rebuild stamina and feel more refreshed. These three strategies are a great place to start:
1. Practice Proper Sleep Hygiene
Good sleep hygiene includes:
- Going to bed and waking up at the same times each day to support your body’s circadian rhythm (your “internal clock” that regulates the sleep-wake cycle)
- Avoiding alcohol, caffeine, and heavy meals for at least three hours before bedtime
- Creating a wind-down routine that involves relaxing activities, such as journaling, reading, or taking a warm bath
- Finding ways to calm a racing mind, such as breathing exercises, meditation, or yoga
- Making your room a sleep sanctuary by dimming the lights, keeping the temperature cool, and removing electronics
“Use a sleep mask, if you need it, or white noise — whatever it takes to facilitate good rest,” says Limerick.
2. Stay Active
While it may sound counterintuitive, exerting yourself can actually help you feel less tired. Physical activity gets your blood pumping and endorphins flowing, which can help you feel more energized.
Studies indicate that working out for 25 to 40 minutes, two or three times a week, and building up intensity over time can help improve fibromyalgia symptoms.
Not sure where to start? Consider walking, jogging, or biking. Any aerobic activity helps with fibromyalgia fatigue, says Limerick. “Oftentimes, people who have fibromyalgia benefit from doing exercise in the pool, as the water helps support body weight to help with pain while still burning some calories.”
3. Schedule Your Days Strategically
Balancing your schedule with periods of activity and rest can help you regulate energy levels and manage fatigue.
“If you find that you have certain peaks of energy in the day, try to take advantage of those by scheduling activity,” says Limerick. “That way you’re not working against yourself as much.” For example, let’s say you’re a morning person. You might want to schedule tasks that require a lot of focus in the first part of the day and reserve the afternoon and evening for less intense activities and rest.
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