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The Vital Connection: Sleep Essentials to Combat Chronic Fatigue


By Nick Arnold ACSM-EP 


Reviewed by Taylor Consiglio, PA-C of Forum Health West Bloomfield


Always tired? Did you know that the condition Chronic Fatigue is a persistent state of exhaustion that affects many people’s lives?  


There are many contributing variables that lead to chronic fatigue syndrome, at the center being poor sleep. However, not only is amount of sleep important, the significance of sleep quality and quantity together dictates how chronic fatigue may develop.  


These two factors, quantity and quality, of sleep play a critical role in fighting chronic fatigue syndrome and enhancing overall health. 

Understanding the Relationship Between Chronic Fatigue and Sleep

Chronic fatigue is generally described as a depletion of energy and trouble concentrating. Poor sleeping patterns can elevate these symptoms, and while the connection between sleep and chronic fatigue could appear to be clear, it can be tricky to know the difference. This is because sleep impacts various physiological and mental cognitive abilities that directly influence energy levels. 

What’s the difference between Fatigue and Sleepiness?

Quantity of Sleep: How Much Sleep Do You Need to Combat Chronic Fatigue?

Getting adequate sleep is a pillar for general well-being and prosperity. Adults need about 7-9 hours of sleep each evening (children are around 9-10) and missing this mark can lead to ongoing tiredness.  


Sleep is a critical part of the day for your body as it goes through a ton of fixing and rebuilding processes, including memory recollection, cellular repair, and hormone regulation. An absence of adequate rest upsets these cycles, prompting chronic fatigue. 

Quality of Sleep: What is “Good Sleep” and Why Does it Matter?

Sleep quality is similarly significant as sleep amount. Regardless of whether you’re in bed for an adequate number of hours or even more, poor quality sleep can leave you feeling depleted and exhausted.  


Things like sleep interruptions, sleep apnea, restless leg syndrome (RLS), and sleep deprivation can hinder the body’s ability to rest completely. Accomplishing deep sleep cycles, including REM sleep, is fundamental for awakening invigorated and alert. 

How Good Sleep Hygiene Addresses Chronic Fatigue

  • Energy Rebuilding: Quality sleep permits the body to renew its energy stores. During deep sleep, the body fixes and recovers tissues, discharges toxic waste, and re-establishes energy levels. 
  • Mental Capability: Sleep is fundamental for mental capability, memory solidification, and data processing. Ongoing fatigue frequently causes hardships in your ability to focus, fixate, and navigate, which can be improved with satisfactory sleep. 
  • Hormone Regulation: Sleep plays a huge part in hormone regulation, including those that control hunger, stress, and overall mindset. Poor sleep can upset these hormones, adding to fatigue and mood instability. 
  • Immune System Support: Sleep is vital for a solid and resistant Immune system. During deep sleep, the immune system discharges cytokines that assist with combatting diseases and inflammation. Not getting enough sleep can lead to a compromised immune system. 
  • Mindset and Emotional Awareness: Sleep and state of mind are firmly entwined. Chronic fatigue is frequently joined by mood disorders like anxiety and depression. Focusing on rest can emphatically influence emotional intelligence and resiliency. 

5 Tips to Improve Sleep Quality and Combat Chronic Fatigue

  1. Sleep On Time: Keep up a standard sleep plan by hitting the hay and awakening at similar times every day, even at the end of the week. 
  2. Establish a peaceful environment: Guarantee your room is helpful for rest by keeping it dim, calm, and at an agreeable temperature. 
  3. Limit Screen Time: Lessen viewing screens (TVs, cell phones, PCs) before sleep time, as the blue light can disrupt the body’s release of melatonin. 
  4. Practice Unwinding Procedures: Participate in unwinding methods like deep breathing, meditation, or delicate stretching before bed to quiet the psyche and get ready for sleep. 
  5. Stay away from any stimulants or energizers: Limit caffeine and alcohol admission, particularly in the hours to sleep time, as they can upset sleep patterns. 


Focusing on both sleep quality and quantity is fundamental for battling chronic fatigue. By getting a grasp on the connection between sleep and fatigue, and executing a solid sleep schedule, you can take steps towards working on better overall health, expanded energy levels, and superior personal satisfaction. Keep in mind, it’s not just about the hours you spend in bed; it’s about the nature of sleep your body gets too!  


Are you struggling with chronic fatigue? At Forum Health, we take an integrative approach to get to the root causes of chronic issues like fatigue. Find a location near you to learn more or get started!