The Importance of True Rest for Chronic Fatigue, ME, and CFS Recovery

One of the most critical aspects of managing and potentially recovering from chronic fatigue issues is understanding and implementing "true rest" in your daily routine. True rest is not just about sleeping but encompasses a holistic approach to resting your body, mind, nervous system, and immune system. Here’s why true rest is essential and how it can benefit your recovery journey.

The Role of True Rest in Immune System Function

ME/CFS is a neuro-immune condition, typically presenting in a dysregulated immune system, leading to increased susceptibility to infections, prolonged recovery times, food/environmental sensitivities, and potentially involving autoimmune conditions. Adequate rest supports the production and function of immune cells, making the body more effective at fighting off pathogens.  Inflammation is an important immune system response but for people with chronic fatigue issues they will usually be experiencing chronic systemic inflammation. ‘True rest’ helps decrease chronic inflammation, balances and modulates immune activity, preventing the immune system from becoming overactive and causing the chronic inflammatory response that leads to further fatigue and pain.

The Role of True Rest in Nervous System Response

Chronic fatigue commonly involves an overactive and dysregulated nervous system response that is locked in the sympathetic response (fight, flight, freeze and fawn response). True rest activates the parasympathetic nervous system (rest, digest and heal response), promoting relaxation and recovery. Consistent true rest can reduce levels of cortisol and adrenaline, hormones that are commonly out of balance in those with chronic fatigue conditions and which supress the immune system. Engaging in restful activities during the day can improve the quality of your sleep at night, which is essential for nervous system health and overall recovery.

Understanding True Rest

True rest goes beyond the typical notion of sleep. It includes various forms of rest that cater to different needs of the body and mind:

Physical Rest: This involves reducing physical activity to allow your muscles and body to recover and will pace your energy levels more consistently over time. Additionally look at reducing your intake of caffeine and avoid overstimulating activities, especially before bedtime to support your rest periods.

Horizontal Rest: Make time to lie down and relax without the pressure to sleep. This simple act can significantly aid physical recovery by helping to reduce the strain on your heart and improve circulation, reducing the demands on your immune system.

Mental Rest: Taking breaks from cognitive activities to reduce mental strain such as reading, watching screens, work that involves your mental abilities. Make your living space conducive to rest by keeping it quiet, dark, and comfortable.

Sensory Rest: Minimising exposure to stimuli such as bright lights, loud noises, and screen time.

Spiritual Rest: Engaging in activities that bring you a sense of peace and purpose, such as meditation, deep breathing, gentle yoga, visualising or spending time in nature can help activate the parasympathetic (rest, digest and heal) nervous system response.

Emotional Rest: This involves listening to your body’s signals, resting when needed and accepting your need to rest, without feeling guilty or pressured to push through your fatigue. Allowing yourself to detach from emotional stressors, challenging social connections/interactions, whilst addressing your feelings of guilt and the pressure of to-do lists, by setting realistic goals and allowing yourself to rest without self-judgment. Self-improvement work such as tackling past trauma (that initially led us to be out of tune with our bodily cues), cognitive-behavioural therapy (CBT) or journaling can help you create a more self-compassionate mindset. If we’re able to accept our state of health at that point in time, without attaching negative connotations to it such as guilt, feelings of unworthiness etc. we are much more likely to create a state of ‘true rest’; that parasympathetic nervous system response of rest, digest and heal.

Consider setting aside specific times during the day for different types of rest, ensuring you give equal importance to physical, mental, and sensory rest. If you know you’re someone who will benefit from accountability, coaching, support, tips & tricks to help you implement ‘true rest’ and support the root causes of your chronic fatigue I am a Functional Medicine Nutritionist and would be delighted to do that for you. If you would like to have a chat about how I can help you get to where you want to be with your energy and health you can book a complimentary Health Transformation Strategy Call by hitting the button below

For those experiencing chronic fatigue, ME, or CFS, true rest is not just a luxury but a necessity. It is a powerful tool that can help regulate the nervous system, bolster the immune system, and support overall recovery. By prioritising true rest and incorporating it into your daily routine, you can create a foundation for consistent energy levels and improved well-being. Remember, rest is an active and intentional process that deserves your full attention and commitment. Your body and mind will thank you for it.