The Bedtime Routine That Helped Me Beat Chronic Fatigue and Finally Sleep Better
Why Sleep Struggles Might Be Sabotaging Your Energy
If you wake up exhausted—even after a full night in bed—you’re not alone. Many people with chronic fatigue syndrome (CFS/ME) or long-term low energy struggle to get restorative sleep, which only adds to the fatigue cycle.
I know, because I was one of them.
My Turning Point: When “Tired” Became My Identity
I was doing everything right—or so I thought. Clean eating, vitamins, reducing my schedule… but every morning felt like climbing out of quicksand. I couldn’t fall asleep easily, and even when I did, it wasn’t restful.
The real shift came when I stopped asking, “How do I fix my sleep?” And instead asked, “What’s keeping my body from resting?”
The Power of a Consistent Bedtime Routine
Research shows that creating a calming, consistent evening routine is one of the most effective ways to:
- Regulate your circadian rhythm
- Lower cortisol and stress hormones
- Promote deeper, more restorative sleep
- Reduce nighttime anxiety and mind chatter
Especially for people managing chronic fatigue, the body needs strong, repeated signals that it’s time to power down.
6 Evidence-Based Steps to Build a Better Bedtime Routine
1. Keep a Consistent Sleep Schedule
Go to bed and wake up at the same time every day—even on weekends—to strengthen your natural sleep-wake rhythm.
2. Eliminate Screens Before Bed
Blue light from phones and tablets suppresses melatonin. Power down devices at least one hour before lights out.
3. Create a Wind-Down Ritual
Try journaling, deep breathing, or gentle stretching to shift your nervous system from “go mode” to “rest mode.”
4. Design a Sleep-Optimized Bedroom
Keep your space cool (~65°F), dark, and quiet. Consider blackout curtains, a white noise machine, or earplugs.
5. Mind Your Evening Nutrition
Avoid caffeine, heavy meals, and alcohol in the 3–4 hours before bed to prevent sleep disruptions.
6. Light Movement, Not Intense Workouts
Skip high-intensity evening workouts. Opt for a short walk or yoga to reduce tension and support sleep hormones.
My 7-Step Nightly Ritual That Finally Worked
9:00 PM: Dim lights and power down screens
9:05 PM: Sip caffeine-free herbal tea (like chamomile)
9:15 PM: Write 3 things I’m grateful for
9:25 PM: Gentle stretches or a 5-minute meditation
9:35 PM: Warm shower or bath
9:50 PM: Read a calming book
10:15 PM: Lights out + breathing practice
After two weeks of staying consistent, I finally started waking up with energy—and sleeping through the night without the 3 AM wakeups.
Common Sleep Mistakes to Avoid
- Sleeping in on weekends: Keep a consistent schedule
- Using your phone in bed: Keep devices out of your bedroom
- Evening workouts: Save intense exercise for earlier in the day
Still Feeling Drained? Start With the Root Cause
Sleep is just one piece of the energy puzzle. Gut health, stress, and nervous system dysregulation may also be playing a role.
If you’re tired of waking up tired, I created a free tool to help: The Happy Quiz helps you uncover what’s draining your energy—and how to gently start feeling better.
👉 Click the button below to take the Happy Quiz now. It’s time to reclaim your energy, one restful night at a time.
Written by: Brittany Scott
