We know that feeling fatigued can have a big impact on our productivity, but did you know it can also impact your mental health? The more tired you feel throughout the day, the less likely you’ll feel motivated to do the things that help improve your mental state, such as self-care, exercise or participating in hobbies.
If you find yourself longing for an afternoon snooze, or feeling continuously sleepy throughout the day, you might want to consider making some small lifestyle changes to improve your energy levels.
When is fatigue a concern?
It’s expected that you will feel tired from time to time, especially if you’re more stressed or have been going to bed later than usual. Fatigue is considered a bigger issue when it affects your safety or starts to impact your quality of life. You should talk to your doctor if you find yourself having a hard time staying alert while driving, operating machinery, or in situations that put you or others at risk.
Tips to prevent fatigue
If you’re feeling tired often, here are six tips to help you improve your energy levels and feel more alert and well-rested.
1. Avoid napping
As tempting as it may be to fight fatigue with a power nap, this can actually make your tiredness worse in the long run because it alters your sleeping pattern and makes you less likely to have a restful night’s sleep. If you can’t get through the day without a nap, take a short nap (no longer than 20 minutes) in the early part of the afternoon.
2. Cut the caffeine
When we drink caffeine, we get an instant burst of energy to help us bust through fatigue. However, while caffeine might temporarily cure your fatigue, it leads to poor sleep quality at night which can contribute to fatigue during the day. If you can’t say no to your cup of morning coffee, try to limit your caffeine intake in the second half of the day.
3. Reset your circadian rhythm
Our circadian rhythm is like our internal clock that helps our bodies stay regulated. Our circadian rhythm can get thrown off by things like jet lag, during daylight saving time, or working odd hours. If you think your internal clock needs a reset, try establishing a bedtime schedule, getting as much sun and outdoor time as you can, using blackout curtains when you sleep, and avoiding light sources three to four hours before bed.
4. Improve your diet
Have you ever noticed how tired you feel after a carb-heavy meal? Or have you ever laid awake at night after eating certain foods unable to sleep properly? Food can have a big impact on the quality of sleep we get at night. Studies have shown that eating carbs before bed improves our sleep because they’re easy to digest and release a serotonin, which makes us feel sleepy. Whereas, it can help to avoid spicy food, alcohol or high protein or fat foods because they are more likely to cause sleep disruptions leaving you fatigued the next day.
5. Look at the medications you are taking
Drowsiness is a very common side effect of many medications like antihistamines, anticonvulsants, antipsychotics, antidepressants, anti-anxiety and pain medications. If you recently started taking a new medication or increased the dosage of a medication, it might be contributing to your overall tiredness. Speak to your family physician if you are concerned about medication side effects.
6. Exercise more
If you’re feeling fatigued, the last thing on your mind is starting up an exercise routine. However, exercise stimulates your ‘feel good’ hormones and gives you added energy throughout the day. Also, the more you move throughout the day, the more restful your sleep will be at night, leading to improved energy levels.
Learn more about how iHealthOX can help you prioritize your whole health and well-being.
Article sources:
Cleveland Clinic: How to know if your fatigue is normal
Harvard Health Publishing: Insomnia – Restoring restful sleep
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