6 Tips to Ease the Impact of Fibromyalgia Fatigue and Feel More Energized

Chronic, widespread pain is often the hallmark symptom of fibromyalgia, but many people also cite relentless fatigue as another challenging aspect of the condition.

In fact, research suggests more than 80 percent of people with fibromyalgia deal with fatigue.

It’s important for fibromyalgia fatigue to be acknowledged for what it is: a very real and disruptive symptom that can be difficult to pinpoint and treat. “Even after having a good night’s sleep, you wake up feeling unrefreshed,” says Gerard Limerick, MD, PhD, an assistant professor of physical medicine and rehabilitation at Johns Hopkins Medicine in Baltimore. This contributes to a fatigue-pain cycle that’s common in fibromyalgia. “If you’re having trouble getting good rest, it worsens the experience of pain,” he says. “And if your pain isn’t managed well, it can be hard to fall and stay asleep.”

Though it may not be possible to completely resolve fibromyalgia fatigue, you can tweak your daily habits — and adopt some new ones — to ease exhaustion and conserve energy.

3 Strategies to Manage Fibromyalgia Fatigue

Fibromyalgia fatigue can feel overwhelming, turning simple daily responsibilities into draining, time-intensive tasks. Finding ways to ease the emotional toll of fatigue and support your well-being can help. Here are three tips to try:

1. Prioritize Your Mental Health

Fibromyalgia and depression often go hand in hand. “When you have unmanaged depression, it’s often very challenging to stay on top of your fibromyalgia symptoms,” says Dr. Limerick.

“And this [can] become a vicious cycle. If you have unmanaged pain and fatigue, it can make depression worse.”

If you’ve noticed depression symptoms, such as continued feelings of hopelessness, a loss of interest in things you usually enjoy, or persistent low mood, it can help to connect with a therapist or psychiatrist to talk about what you’re going through, says Limerick.

2. Lean on Your Loved Ones

Chances are, your friends and family want to help you but don’t know how. “Having that support network is a huge part of helping you manage fibromyalgia fatigue,” says Limerick. So don’t be afraid to ask for help — or even just a friendly ear — when you need it.

“[Your loved ones] can help you stay accountable with your treatment and management plan, which goes a long way,” he says. Research shows that tangible support from the people closest to you (such as getting a ride from someone when you aren’t feeling well enough to drive) can help buffer the negative effects of fibromyalgia and ward off depression.

3. Connect With Others Who ‘Get It’

Staying socially connected through fibromyalgia support networks not only helps improve mental, physical, and social well-being, but can also empower you to better manage fibromyalgia.

Plus, a support group is a great place to ask for tips and advice on what others are doing to manage fatigue.

“Ask your doctor if there are local support groups, and take advantage of those,” says Limerick. You can also join online forums, such as Mayo Clinic Connect’s fibromyalgia support group, MyFibroTeam, or Inspire’s fibromyalgia community.

3 Ways to Feel More Energized With Fibromyalgia

Making small, intentional changes to your daily habits can help you rebuild stamina and feel more refreshed. These three strategies are a great place to start:

1. Practice Proper Sleep Hygiene

Fibromyalgia pain can make it difficult to get good sleep, but you can learn tactics to help you wind down and prepare your mind and body for rest (aka sleep hygiene). According to research, learning more about sleep hygiene can help improve sleep quality and reduce fibromyalgia symptoms.

Good sleep hygiene includes:

Going to bed and waking up at the same times each day to support your body’s circadian rhythm (your “internal clock” that regulates the sleep-wake cycle)
Avoiding alcohol, caffeine, and heavy meals for at least three hours before bedtime
Creating a wind-down routine that involves relaxing activities, such as journaling, reading, or taking a warm bath
Finding ways to calm a racing mind, such as breathing exercises, meditation, or yoga
Making your room a sleep sanctuary by dimming the lights, keeping the temperature cool, and removing electronics

“Use a sleep mask, if you need it, or white noise — whatever it takes to facilitate good rest,” says Limerick.

2. Stay Active

While it may sound counterintuitive, exerting yourself can actually help you feel less tired. Physical activity gets your blood pumping and endorphins flowing, which can help you feel more energized.

Studies indicate that working out for 25 to 40 minutes, two or three times a week, and building up intensity over time can help improve fibromyalgia symptoms.

Not sure where to start? Consider walking, jogging, or biking. Any aerobic activity helps with fibromyalgia fatigue, says Limerick. “Oftentimes, people who have fibromyalgia benefit from doing exercise in the pool, as the water helps support body weight to help with pain while still burning some calories.”

Pick a workout you enjoy, because you’ll want to stick with it over time. Research shows regular exercise helps reduce fibromyalgia fatigue.

Just don’t push yourself too hard, advises Kevin V. Hackshaw, MD, a board-certified rheumatologist who specializes in fibromyalgia at the UT Health Austin Rheumatology Clinic in Texas. “You should be able to talk in complete sentences while exercising,” he says.

3. Schedule Your Days Strategically

Balancing your schedule with periods of activity and rest can help you regulate energy levels and manage fatigue.

“If you find that you have certain peaks of energy in the day, try to take advantage of those by scheduling activity,” says Limerick. “That way you’re not working against yourself as much.” For example, let’s say you’re a morning person. You might want to schedule tasks that require a lot of focus in the first part of the day and reserve the afternoon and evening for less intense activities and rest.

The Takeaway

Fibromyalgia fatigue is more than just feeling tired. It involves persistent low energy, despite rest, that can make it hard to keep up with daily activities.
Prioritizing mental health, leaning on loved ones, and engaging with fibromyalgia support networks can reduce the impact of fatigue and support your well-being.
Practical strategies such as having good sleep hygiene, staying active, and pacing your energy throughout the day can help ease fatigue and improve your quality of life.

6 Tips to Ease the Impact of Fibromyalgia Fatigue and Feel More Energized