A Safer Way to Rebuild Energy in Hypermobility and Dysautonomia
If you live in a sensitive, hypermobile body, rebuilding energy can feel risky.
You have a better day.
You do a little more.
Then — sometimes hours or days later — you crash.
After that, it’s hard to trust your body again. You rest more. You hesitate. You wonder if “feeling better” is actually a setup.
This isn’t a motivation problem. It’s a regulation and recovery problem — and one of the most overlooked tools is sleep stability.
A simple but important clarification
Adrenaline is not the same thing as energy
People often say they’re “running on adrenaline.” That idea isn’t wrong — but it’s incomplete.
In people with hypermobile Ehlers-Danlos syndrome (hEDS) and hypermobility spectrum disorders (HSD), the body often has to work harder just to:
stay upright
regulate heart rate and blood pressure
manage joint instability and pain
stay alert
Adrenaline can help temporarily. It can make you feel capable for a short window. But it doesn’t build real capacity — and it doesn’t last.
Crashes don’t happen because you’re weak or unmotivated. They happen because daily life costs more energy in a sensitive system.
The better → crash pattern
Many people recognize this loop:
Feel better → Do more → Delayed flare → Pull back → Repeat
For some people — especially those with myalgic encephalomyelitis / chronic fatigue syndrome (ME/CFS) — activity can clearly trigger delayed worsening.
For others — especially people with postural orthostatic tachycardia syndrome (POTS), a form of autonomic nervous system dysfunction — doing too little over time can actually worsen symptoms due to deconditioning.
This is why one-size-fits-all advice fails.
The goal isn’t “never push” or “always push.”
The goal is the right amount, at the right pace, for your body.
Where sleep fits (and where it doesn’t)
Sleep problems are very common in hypermobility and autonomic conditions. Poor sleep is linked to:
worse fatigue
more pain
higher anxiety
lower quality of life
Keeping sleep predictable helps calm the nervous system and lowers overall stress. But it’s important to say this clearly:
Sleep stability supports recovery — it does not replace medical care.
Sleep routines alone don’t treat hEDS, HSD, or POTS. But they do make it easier for your body to respond to other supports like movement, physical therapy, hydration strategies, or medication when needed.
Why wake time matters more than bedtime
You don’t need perfect sleep. You need steady sleep timing.
Helpful basics:
Wake up at the same time every day (even weekends)
Use a simple, familiar wind-down routine
Keep the bed for sleep, not scrolling or problem-solving
If you’re wide awake, step out briefly and come back when sleepy
This reduces background stress on the nervous system. Less stress means more room for recovery.
Why energy can feel “missing”
People often say, “All my energy goes to just getting through the day.”
That’s not a literal energy meter — but it is a helpful way to think about it.
When your body is busy managing:
unstable joints
circulation changes
temperature swings
pain or constant alertness
there’s less left over for:
exercise
thinking clearly
social time
creativity
The goal isn’t to force more output. It’s to lower the background cost so energy has somewhere to land.
A safer way to experiment
This part matters — and it’s where many people get hurt.
Instead of pushing hard or avoiding everything, try this:
For 5 days, keep one small routine steady:
the same wake time
the same type of gentle movement
similar duration and intensity
That’s it.
No upgrades just because you feel good.
No big swings just because you feel bad.
After 5 days, check in:
Are crashes smaller or shorter?
Is recovery a little easier?
Does the routine feel less scary?
If things are stable, slow, gradual increases may be appropriate, especially for people with POTS or hypermobility who often benefit from careful reconditioning.
Consistency builds safety. Rigidity does not.
When to Seek Medical Evaluation
Gentle routines and sleep stability can help support recovery — but some symptoms deserve a closer look.
Consider seeking medical evaluation if you have:
frequent dizziness, fainting, or near-fainting
a racing heart when standing
chest pain or shortness of breath
severe or worsening fatigue that doesn’t improve with rest
new or rapidly changing symptoms
symptoms that limit work, school, or daily life
You may benefit from:
evaluation for postural orthostatic tachycardia syndrome (POTS) or other forms of dysautonomia
review of sleep, medications, hydration, and nutrition
physical therapy or supervised exercise guidance
a coordinated plan that fits your pattern — not a generic protocol
If you already have a diagnosis, worsening symptoms are still worth reassessing. Bodies change, and care plans should change with them.
Supportive tools like sleep routines and nervous system regulation work best alongside individualized medical care — not instead of it.
In closing, a reframe...
Energy usually comes back quietly.
Not as excitement or a sudden burst of productivity.
It often shows up as:
fewer rebounds
steadier mornings
less fear around activity
more predictable days
Those changes matter — even if they don’t look dramatic.
The Vagal Nerve Reboot
New Year, Still You
If your nervous system feels stuck in “on” — wired, tired, or braced — pushing harder isn’t the answer. Regulation is.For the month of January, I’m opening access to something I usually reserve for Phases Clinic patients:
The Vagal Nerve Reboot
A 7-day email series with bite-sized, body-friendly practices designed to support your parasympathetic nervous system — the part responsible for rest, digestion, and recovery.
Each day includes:
one short explanation
one gentle practice
a focus on safety, not forcing
This isn’t about fixing yourself or starting over.
It’s about small, steady signals of safety.
Because it’s a new year —
but you’re still you.
👉 Join The Vagal Nerve Reboot (Free in January only)
Small steps. Real regulation. No crash required.
Medical Disclaimer
This content is provided for educational purposes only and is not intended to diagnose, treat, cure, or prevent any medical condition. It does not replace individualized medical advice from your healthcare provider.
Symptoms related to hypermobility, dysautonomia, fatigue, and sleep disturbance vary widely between individuals. If you have concerning, severe, or worsening symptoms — or questions about how to apply this information to your own health — please consult a qualified healthcare professional.
Supportive strategies like sleep routines, pacing, and nervous system regulation are intended to complement, not replace, appropriate medical evaluation and care.
References:
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Ruiz Maya T, Fettig V, Mehta L, Gelb BD, Kontorovich AR. Dysautonomia in hypermobile Ehlers–Danlos syndrome and hypermobility spectrum disorders is associated with exercise intolerance and cardiac atrophy. Am J Med Genet A. 2021;185(12):3754–3761. doi:10.1002/ajmg.a.62446.
Hertel AK, Jones JT, Lytch A, et al. Prevalence of psychiatric and sleep disorders and their impact on quality of life in children with hypermobile Ehlers-Danlos syndrome: an observational study. Rheumatol Int. 2025. doi:10.1007/s00296-025-05836-0.
Chaput J-P, Dutil C, Featherstone R, et al. Sleep timing, sleep consistency, and health in adults: a systematic review. Appl Physiol Nutr Metab. 2020;45(Suppl 2):S232–S247. doi:10.1139/apnm-2020-0032.
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Sheldon RS, Grubb BP, Olshansky B, et al. 2015 Heart Rhythm Society expert consensus statement on the diagnosis and treatment of postural tachycardia syndrome, inappropriate sinus tachycardia, and vasovagal syncope. Heart Rhythm. 2015;12(6):e41–e63.
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