Fatigue & Sleep
Feeling very tired is the most common thing that happens to people after they have a virus and this can last for a longer period like “Long Covid” and Post Viral Syndrome. This tired feeling is called fatigue. People might also feel out of breath or have trouble remembering things or paying attention alongside the tiredness.
One reason this might happen is that the body’s nervous system (the body’s control centre which is always checking our system is okay and helps control how we feel) stays too “sensitive” after being unwell. These means it can send “tired” or fatigue signals too often.
There are things that can help your body feel better, these include:
-
Doing fun things
-
Talking to friends and family
-
Enjoyable exercise
-
Resting and relaxing
These things help your body make feel-good chemicals like serotonin and endorphins. But sometimes, when we feel tired, we stop doing these good things and that can make us feel even worse or sad.
That’s why it’s important to still do nice things for yourself, even just a little bit. This helps your body and mind get better.
It’s also helpful to find a balance between resting and being active. You can learn more about this in the videos.
Ho to rest to help recovery:
With thanks to Guys & St Thomas' NHS Foundation Trust
Energy Recharge
With thanks to Guys & St Thomas' NHS Foundation Trust
Advice about sleep.
Sleep isn’t the cure for fatigue and people often describe feeling just as tired when they wake up in the morning but poor sleep or too much sleep will make things worse.
Understanding your sleep cycle can help to ensure you are doing everything possible to improve your sleep. Adults have a “circadian rhythm” which lasts 90 minutes – this means that within 90 minutes we all have a dip in energy and a peak. It is important to go to bed just before a “dip” to ensure you get to sleep quickly but often people start to feel sleepy on the sofa and by the time they do their night time routine they get in to bed they have missed the “dip” and hit a “peak” so then struggle to get to sleep.
Here are some tips to try and improve your sleep:
-
Keep a “yawn diary.” Notice when you yawn during the day. This shows when your dips are, and you can plan bedtime just before one.
-
Make your bedroom calm. Use it only for sleeping, not for TV, games, or work.
-
Keep it dark and comfy. Try to block extra light and make the room quiet.
-
If you can’t sleep, get up. When you go to bed or if you wake during the night and can’t get back to sleep within 30 minutes, get up and go to another room. Keep the lights low and do something quiet like reading or listening to calm music. Go back to bed when you feel sleepy again.
-
Reduce frustration over your sleeplessness. Paying too much attention to it means you will likely be awake longer as this wakes up the Cortex or “thinking” part of your brain which hinders the sleep reflex. Things like removing clocks can help in this situation.
-
Change your evening habits. Don’t eat, exercise, or have hot baths in the 2 hours before bed.
-
Avoid caffeine. Things like cola, tea, or coffee should be avoided after lunchtime.
-
Avoid blue light. Screens (phones, tablets, TVs) give off blue light that tells your brain to “stay awake.” Try to turn them off at least 30 minutes before bed (longer is even better).
Cognitive Changes
People can experience changes in their ability to concentrate or remember things following a virus, often referred to as “brain fog”. It often happens alongside fatigue or tiredness and is usually nothing to worry about but can be very frustrating. As people’s energy levels improve their “brain fog” often also improves. Most importantly trying not to worry about it or pay too much attention to things you have forgotten is the best approach but these tips may also be helpful:
Prioritize Sleep
Aim for 7–9 hours per night and keep a consistent bedtime routine. Poor or irregular sleep is a can contribute to brain fog
Stay Hydrated
Even mild dehydration can impair focus and memory. Keep water nearby and sip throughout the day.
Fuel your Brain
Eat balanced meals with whole foods, lean protein, healthy fats (like nuts, avocado, fish), and fiber. Avoid too much sugar or ultra-processed foods that can cause energy crashes.
Get
Sunlight
Morning light exposure helps regulate your circadian rhythm and improves alertness.
Move Regulary
Exercise boosts blood flow and oxygen to the brain. Even short walks or stretching breaks can clear mental haze.
Mental & Work Strategies
-
Break tasks into smaller steps: Overwhelm can worsen brain fog. Use checklists or chunk tasks into manageable pieces.
-
Try working in focused 25-50 minute intervals with short breaks to reset your focus.
-
Practice mindfulness or deep breathing: Stress often worsens brain fog. Even 2-5 minutes of breathing exercises can sharpen mental clarity.
-
Engage your brain: Reading, puzzles, or learning something new can stimulate mental sharpness.
Emotional Wellbeing
Living with a post-viral condition can impact your emotional wellbeing and in turn any emotional distress can exacerbate your symptoms. People often feel miss understood when living with an “invisible illness” as you may look “normal” to friends and family and it is hard for them to understand your difficulties or how much effort everything is currently taking.
Accessing psychological support and/or using relaxation techniques can help manage your feelings.
These vidoes below discuss why relaxation is helpful and some techniques
If you would lke to talk to someone about how you feel, you can self refer to talking therapies via the link below
Dysautonomia means your body finds it hard to control things like heart rate, blood pressure, and temperature. It isn’t a common post-viral complication but can happen and may make you feel tired, dizzy, or weak. If you suspect your heart rate or blood pressure are not responding normally e.g. your heart rate is very high when you do very little speak to your GP.
If you have been told you likely have dysautonomia or postural orthostatic tachycardia syndrome (POTS) this website has useful information about managing your symptoms and lifestyle changes: .