10 Tips for Living with Autoimmune Disease Fatigue

Living with autoimmune disease fatigue is tough, but I’ve found ways to manage my energy and improve my day-to-day life. Here are 10 tips that work for me, with some notes on how I put them into practice and why they help. Number 2 and 3 have been so helpful in reducing the extreme fatigue I use to have constantly. 

1. Prioritize Restful Sleep
   This is somethin that we hear is so important  - aim for 7-9 hours of quality sleep every night. I know I feel better when I get these 8 hour nights but they rarely happen for me. I am struggling with sleep apnea, a new CPAP machine, and strange night time sensations. I am doing all the suggested things - I stick to a consistent bedtime routine, dim lights, no screens an hour before bed, and a cozy bedroom setup with soft bedding. At least I am trying. I'll write more about my sleep issues another time. 

2. Pace Myself
   I use the "spoon theory" to budget my energy. I break tasks into small chunks, like doing laundry in stages over a few days. This keeps me from crashing and lets me accomplish what’s most important without feeling overwhelmed. Pacing has been one of the most difficult things to learn but so beneficial. 

3. Incorporate Gentle Movement
   I do short yoga sessions or a 10-minute walk when I’m up for it. I start with just a few stretches on rough days, and it boosts my mood and energy without wiping me out. It’s like a gentle nudge to my system.

4. Optimize Nutrition
   I focus on anti-inflammatory foods—lots of veggies, salmon, and nuts—and avoid sugar and processed junk. Meal prepping simple dishes like quinoa bowls saves energy, and I notice less brain fog when I eat this way.

5. Stay Hydrated
   I se to keep a water bottle with me and sip 8-10 cups a day. Now that I am retired I keep a bottle in my car and have a glass of water every time I walk into the kitchen and when taking tablets twice a day and that results in around 8 glasses a day. Staying hydrated keeps my headaches at bay and helps my body function better, especially when fatigue feels like it’s dragging me down.

6. Manage Stress
   Stress makes my fatigue worse, so I carve out time for myself and this includes mindfulness. I do five minutes of deep breathing or a quick meditation daily. It calms my nerves and helps me feel like I have more control over my energy. I also have created a small comfy seating area just for me on my patio where I can quietly sit and watch the clouds and the birds and read a book. 

7. Use Energy-Saving Tools
   I rely on tools like a lightweight vacuum or pre-chopped veggies to make tasks easier. These save my energy for things I enjoy, like spending time with friends, instead of wasting it on chores.

8. Schedule Rest Breaks
   I plan a quiet time every afternoon. I set my phone alarm in case I fall asleep. These breaks are essential to get through the rest of the my day without feeling like I’m running on empty. They are part of my pacing strategy.

9. Communicate Needs
   I’m honest with my loved ones about my limits. I’ll say, “I need to sit this one out,” or ask for help with heavy tasks. It reduces stress and helps me focus on what I can handle. It's taken a long while to be able to do this, but it helps me and no one else understands me better than me!

10. Work with Healthcare Providers
    I check in with my doctors regularly to tweak my treatment plan. We’ve explored supplements like vitamin D, which helped my energy a bit. Having a supportive medical team keeps me on track and hopeful.

These are my go-to strategies, but everyone’s different. I always check with my doctor before making big changes to make sure they fit my specific conditions.