Scheduled or pre-emptive rest involves taking regular rest breaks every day. For people with light to moderate CFS or FM, this might mean one or two rests of 15 minutes to half an hour each. Those with severe conditions may benefit from taking many brief rests a day, for example a 10 to 15 minute rest every hour or two.

 

Scheduled rest is a popular energy management strategy because it is straightforward and brings immediate benefits to most people who use it: greater stability, reduced symptoms and greater stamina. Scheduled resting often results in a reduction in total rest time, because of a reduction in crashes that require long rest periods for recovery.

 

You may be tempted to skip your rests on days when you are feeling good. At such times, it may be helpful to remind yourself that, by taking scheduled rests, you are avoiding symptoms, and more rest, in the future. Resting according to a fixed schedule, not just when you feel sick or tired, is part of a shift from living in response to symptoms to living a more stable life.

 

If you want to try scheduled rest, we recommend you start with lying down in a quiet place with your eyes closed. If you find yourself distracted by your thoughts, try using a relaxation technique or listening to music or to a relaxation CD. 

If lying down doesn’t work for you, experiment with other ways of resting, for example resting in an easy chair or reading a book. If you fall asleep while resting, it may be a sign that your body requires more rest.

 

For more, see the article Nurture Yourself with Pre-Emptive Rest.