1. SETTING SMALL DAILY GOALS FOR YOURSELF.

People living with chronic fatigue syndrome should set small daily goals for themselves and this will help them to be productive.  These small goals should not be overwhelming or discouraging, and they should be able to be completed successfully to help boost confidence along the way.

It’s all about the process and taking a day-by-day approach. Doing this will help them to be more active and feel better. Every day, they should work out a couple of small plans that are manageable and realistic.  Setting small, manageable goals throughout the day will help them to achieve their bigger goals.

2.  CHRONIC FATIGUE SYNDROME SUFFERERS NEED TO EXERCISE SMARTLY.

Chronic fatigue syndrome sufferers need to do regular exercise as it will help them live a normal life, but they have to be careful not to overexert themselves. Physical activity helps with mood, energy levels and stress. However, exercising with chronic fatigue syndrome requires being more mindful of how physical activities or exercise is performed.

These patients already have a condition that limits their energy, so they shouldn’t do high intensity activities like running or jogging that can make them feel very tired and sore. Instead, it’s important for them to do low intensity exercises like biking or swimming.

Also, it may be more helpful that they do muscle strengthening exercises less frequently but in sets that last longer. It is advisable to warm-up and do stretching exercise before and after exercise to help prevent injury.

3. PEOPLE LIVING WITH CHRONIC FATIGUE SYNDROME SHOULD EAT WELL AND HEALTHILY. 

It’s important that they people living with chronic fatigue syndrome should eat well in order to keep their fatigue under control.  They need to make sure that they are getting enough nutrients and vitamins in their diets. In fact, food that is low in nutrients has been shown to negatively contribute to fatigue . 

Therefore, they need to eat regularly and healthily in order to make sure that they stay healthy and preserve their energy levels.  They may need help from family members or caregivers to put this into consideration. People with chronic fatigue syndrome need to eat healthy food in order to keep their bodies functioning well.

4. GETTING ENOUGH SLEEP AND REST

The most important thing for people living with chronic fatigue syndrome is ensuring they are getting enough rest, not over-doing it or stressing out too much and creating more fatigue. However, some people with chronic fatigue syndrome may experience some disruption in their sleep.

They may have difficulties getting off to sleep, waking later in the night or feeling unrested when they wake up. When people with chronic fatigue syndrome nap in the day to recoup what is believed to be missed sleep, this can adversely affect their sleep quality at night because the body is out of sync.

The principle of good sleep habits or “sleep hygiene” is as important as brushing teeth or exercising. They should follow a systematic approach to improving their sleep habits. Good sleep hygiene can be then be built through this process.

By planning and implementing a bedtime routine, they can make their sleep more structured and avoid naps during the day. Before bed, they can consider taking a warm bath, practicing breathing exercises, and not watching TV for two hours before bed-time.

Having established this routine, their brain will be able to recognise it as ‘time to sleep’ once it has been long accepted by the brain. They need to stay committed to these new routines for over two months to see improvement in their energy level and sleep.