The Way The Cookie Crumbles

Recently, I started Graded Exercise Therapy which is a programme aimed at helping people with CFS/ME to manage their energy levels and stop the destructive boom/bust cycles. I have been instructed to take 3x15minutes rests a day and only do 5 minutes of physical activity for 3 weeks and then I can gradually increase it. At the start it was really hard to get into a routine but now (on week 10) it's easier. I'm rating my energy levels throughout the day and taking the average to put into a graph of recovery. It's basically just to keep me focused on the improvements I'm making and showing me how far I've come. People who are suffering with any long term illness will know that you tend to forget your worst points and how 'normal' health feels. 
I've been stable energy wise for a month now so I am trying to increase my overall energy by diet, a sleep regime and several other small things which help cumulatively. 

Diet

I am currently on a vegan, sugar free, gluten free diet where by I eat mostly vegetables, fruit, gluten and dairy free pasta, rice, bulgar wheat and beans and pulses. Cutting out gluten has helped my IBS symptoms greatly and cutting out stimulants such as caffeine, refined sugar and alcohol have helped me not have energy spikes and crashes. I've only been on this diet for just 2 weeks now but I'm persevering with it as I feel better in myself and not binging on carbs or chocolate when I'm feeling low really helps my mental well being. I will do an update on this in a couple of months when I've gotten used to it.

Sleep 

I used to think that as long as I was getting sleep that was good enough but by trying to have a regular routine around sleep it has helped me have more refreshing sleep and I wake up feeling not as groggy. I aim for having an hour before bed (8-9pm) without looking at any screens, no phone, laptop or tv for an hour before sleep helps shut off your brain and stops that wired feeling. So I listen to the radio, brush my teeth, wash my face and sometimes have a bath whilst winding down for sleep. I take melatonin at the moment to help me feel sleepy so I take it half way through this hour (8:30pm). I know that's super early for most people but I've found that getting an early night and waking up at 8am is a really good routine for me. I would try to at least be in bed by 10pm if I've had to be up at night. I also have a meditation podcast for the last half hour in bed which gives my mind something to focus on when I'm falling asleep. Like I said though, this is only from my personal experience but it's been the best thing to change and has given me the best results in terms of energy levels.

Other

The other little changes I've done are: not looking at screens as much as I find my brain starts to go on overdrive when I'm on my computer all day; Not watching intense films, tv or playing intense video games as the exhaust me; Not pushing myself to do the excersize if my body just cannot cope; Not socializing as much as that takes alot of my energy and brain power which could be better used helping me recover. Also, remembering that I wouldn't use my phone when it was only on 5% battery so why am I trying to use my body and mind when its energy has been depleated. It's so difficult to wait until your 'battery' is at least 90% full but it is something I know I will be so proud I did when I recover fully.

I hope this helps some people out there.