Tiredness or fatigue is a common problem. Often, it’s not a medical issue but one that can be reversed by a change of lifestyle. Check out these fatigue culprits and get some pep back in your step.

    • Alcohol. Several hours after that nightcap, the alcohol raises your body’s level of epinephrine, a stress hormone that increases your heart rate and generally stimulates the body. Alcohol also relaxes throat muscles that can worsen sleep-related breathing problems, contribute to sleep apnoea and disrupt sleep because of the need to urinate. Drinking alcohol during the day can make you feel tired, especially if you drink during low-energy times such as mid-afternoon or late evening.
    • Overdoing exercise. Extreme fatigue after exercise is more common during hot weather, in people with certain medical conditions, or after performing an intense or very long workout. Signs of excess physical activity are difficulty breathing, pain or weakness. Take your pulse first thing before getting out of bed to get a normal reading. If it’s more than five beats above normal the morning after you’ve exercised vigorously, either exercise lightly that day or take the day off.
    • Emotional stress. A certain amount of stress can be invigorating – most of us need some kind of mental pressure to get going. However, when stress levels become excessive, they can cause fatigue. Stress and worry are two emotions that commonly cause tiredness.
    • Boredom. All those routines, dripping with sameness, can become tedious and your body registers boredom as tiredness. The 24/7 push to be efficient and productive can wear you out physically and emotionally. Open email jokes or flip through a magazine. Mini-breaks will make your routine a little less routine.
    • Lack of sleep. If you spend your weekends staying up late and then sleeping in the next morning, you’re giving yourself “jet lag” without even leaving town. Establish a regular bedtime and wake-up time, and keep to it, even on weekends. If you want to get more sleep on a particular night, go to bed 20 to 30 minutes earlier.
    • Sitting in one position for long periods can sap your energy. Your body equates that stillness with going to sleep. Also, if you’re staring at a screen (computer or TV), you tend to blink less frequently, leading to dry eyes and eyestrain, which can put you in the mood for shut-eye. Frequent breaks will keep your body alert.
    • Not eating a healthy breakfast. To get a steady release of energy all morning, eat a breakfast that combines protein and carbohydrates.
    • Dehydration. Carry a water bottle around with you. To make plain water more appealing, add lemon wedges or drink herbal (non-caffeinated) tea.
    • Overweight. Carrying extra weight puts additional strain on your heart, which can make you tired. Cut out junk food, exercise portion control and eat healthily. With each kilo you lose, you’ll feel more energetic.

Very important: If you’ve eliminated these causes and you still drag through your days, it’s time to check possible medical causes of fatigue.

 

Sources

 

www.health.harvard.edu/mind-and-mood/alcohol-and-fatigue
www.mayoclinic.org
www.medicalnewstoday.com
www.nhs.uk/Livewell/tiredness-and-fatigue
www.redbookmag.com