So before we can fight fatigue lets define fatigue: Fatigue is a feeling of tiredness or exhaustion or a need to rest because of lack of energy or strength. Fatigue may result from overwork, poor sleeping habits, worry, boredom, or lack of exercise. It is a symptom that may be caused by illness, medicine, or medical treatment such as chemotherapy. Anxiety or depression can also cause fatigue. I’m going to list a few problems that are the culprits of fatigue and offer you some solutions to these problems.
- NOT ENOUGH SLEEP:
Personally, I get on average 3-4 hours of sleep and I know that I’m not getting enough sleep by the amount of naps that I try to take throughout the day. So here is a solution: Set an alarm for when you decide to go to bed. If your favorite show comes on at 10pm and you can record it, then record it. Get your rest because 9 times out of 10 there will be a replay of the show sometime during the week or you may be able to watch it online. Another thing to try is working out before you go to bed. When your body is COMPLETELY DONE after a really good workout you are likely to sleep better and wake up feeling well rested. The goal is to get 6-8 hours of sleep per night.
- NOT ENOUGH FUEL:
By “fuel”, I mean food. You have to feed your body the proper balance of food so that you can stay alert. Have you noticed that after you eat a meal that is high in carbs that you become sleepy?? The only reason you feel sluggish is when your body’s blood sugar drops. This is why most people resort to candy or some form of sugar to get them going again. Solution: Snack throughout the day, eat protein balanced meals and compliment them with a complex carb (i.e. rice, oatmeal, sweet potato). Also limit the amount of sugar you’re consuming even in your coffee.
- CAFFEINE OVERLOAD:
Boy, oh boy, how I can agree with this. I have had to wean myself off of caffeine because I was allowing myself to rely on it way too much. Too much caffeine can actually be a bad thing because your body is in another mode and it’s also a stimulant which is going to keep you awake. I remember one day I went to Starbucks and ordered a Grande triple shot iced upside down Caramel Macchiatto and it was 5pm. I was WIDE AWAKE til 4am the NEXT DAY!! I will never do that again, even though I’ve been tempted to because of school, 2 jobs, and track practice. Solution: When ordering coffee in the morning, it’s okay to have the full amount of caffeine but if you’re going to get another cup of coffee later on, do half caffeinated. I never knew that you could order espresso drinks half caffeinated. Also limit your intake of energy drinks, those are stimulants and the bad part is: They aren’t really regulated by the FDA, so some of the claims may be false and all the ingredients included may not be listed.
These are the top 3 common reasons of fatigue. What are some of the ways that you deal with fatigue? What is your go to pick-me-up if you have to have one?