Stanford Health Care is devoted to providing the highest quality care to our ME/CFS patients and their families. Our highly experienced, ME/CFS-specialized team includes assistants one physician, and 3 advanced practice providers who are dedicated to our ME/CFS patients full-time.
Working in close partnership with our clinicians, researchers at the Stanford University School of Medicine pursue a full range of research efforts in ME/CFS.
For more information, visit Stanford Health Care’s Infectious Disease Clinic page.
ME/CFS Clinic3351 El Camino Real Suite 225
Atherton, CA 94027
Chronic Fatigue Syndrome remains a condition in which there is no approved treatment. Here at the Stanford clinic we hope to provide a multi-modality approach that includes medications, behavioral modifications as well as dietary changes. The overall goal of treatment is to increase functionality and improve overall symptoms.
Although it is common for patients with ME/CFS to develop new sleep disturbances and unrefreshing sleep, promoting good sleep hygiene is crucial in minimizing fatigue that could be as a result of poor sleep hygiene practices.
Why is getting enough sleep important?
Getting enough quality sleep is a basic part of good health. When your sleep suffers, your physical health, mood, and your thoughts can suffer too. You may find yourself feeling more grumpy or stressed. Not getting enough sleep also can lead to serious problems, including injury, accidents, anxiety, and depression.
What might cause poor sleeping?
- Changes to your sleep schedule.
- Stress. Stress can be caused by fear about a single event, such as giving a speech. Or you may have ongoing stress, such as worry about work or school.
- Depression, anxiety, and other mental or emotional conditions.
- Changes in your sleep habits or surroundings. This includes changes that happen where you sleep, such as noise, light, or sleeping in a different bed. It also includes changes in your sleep pattern, such as having jet lag or working a late shift.
- Health problems, such as pain, breathing problems, and restless legs syndrome.
- Using alcohol, nicotine, or caffeine before bed.
Tips on promoting proper sleep hygiene
- Your sleeping area
- Use your bedroom only for sleeping and sex. A bit of light reading may help you fall asleep. But if it doesn't, do your reading elsewhere in the house. Try not to use your TV, computer, smartphone, or tablet while you are in bed.
- Be sure your bed is big enough to stretch out comfortably, especially if you have a sleep partner.
- Keep your bedroom quiet, dark, and cool. Use curtains, blinds, or a sleep mask to block out light. To block out noise, use earplugs, soothing music, or a "white noise" machine.
- Your evening and bedtime routine
- Create a relaxing bedtime routine. You might want to take a warm shower or bath, or listen to soothing music.
- Go to bed at the same time every night. And get up at the same time every morning, even if you feel tired.
- What to avoid
- Limit caffeine (coffee, tea, caffeinated sodas) during the day, and don't have any for at least 6 hours before bedtime.
- Avoid drinking alcohol before bedtime. Alcohol can cause you to wake up more often during the night.
- Try not to smoke or use tobacco, especially in the evening. Nicotine can keep you awake.
- Limit naps during the day, especially close to bedtime.
- Avoid lying in bed awake for too long. If you can't fall asleep or if you wake up in the middle of the night and can't get back to sleep within about 20 minutes, get out of bed and go to another room until you feel sleepy.
- Avoid taking medicine right before bed that may keep you awake or make you feel hyper or energized. Your doctor can tell you if your medicine may do this and if you can take it earlier in the day.
- If you can't sleep
- Imagine yourself in a peaceful, pleasant scene. Focus on the details and feelings of being in a place that is relaxing.
- Get up and do a quiet or boring activity until you feel sleepy.
- Avoid drinking any liquids before going to bed to help prevent waking up often to use the bathroom.
For Health Care Providers
Monday-Friday, 8:30 a.m. -5 p.m.
Stanford Health Care provides comprehensive services to refer and track patiensts, as well as the latest information and news for physicians and office staff. For help with all referalls needs and questions, visit Referring Physicians.