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We are sharing more about fatigue and strategies on how you can beat it.

What is fatigue? A state of physical or mental weariness that results in reduced alertness.

  • May be due to a lack of adequate sleep which could result in a sleep debt.
  • A sleep debt that accumulates until paid off with adequate sleep.

Sleep-Related Fatigue

  1. Transient Fatigue

Extreme sleep restriction or extended hours awake within 1 or 2 days

  1. Cumulative Fatigue

Repeated mild sleep restriction or extended hours awake across a series of days

  1. Circadian Fatigue

Reduced performance during night time hours

Possible Effects of Fatigue

  • Lowers work performance and increases risk of accidents and injury
  • Impairs concentration, reasoning, problem-solving, and memory
  • Stress, anxiety, low moods, and irritability
  • Health issues – cardiovascular diseases gastrointestinal problems, sex drive, reproductive issues, weight gain and premature aging.

Beating Fatigue

  1. Making sleep your priority
  • Keep a regular sleep schedule
  • Maintain good sleep hygiene
  • Cut down the usage of electronic devices at night
  • Avoid heavy meals and caffeine before bedtime
  • Fix your breathing and sleep disorders
  1. Regular Exercises During The Day Or In Early Evening
  • fall asleep faster
  • improves sleep quality
  • less daytime sleepiness

E.g. brisk walking, swimming, and stretching exercises

  1. Have A Healthy Balanced Diet
  • Keeps your blood sugar in a normal range and prevents that sluggish feeling during a dip
  • Take protein and complex carbs for sustained energy
  • Stay hydrated and avoid caffeinated drinks
  1. Stress Management
  • Stress can be demanding and exhausting for the body
  • Use relaxation techniques to relieve stress and rejuvenate

E.g. Progressive Muscle Relaxation, Diaphragmic Breathing, Yoga, and Guided Imagery

With love, from all of us @ Okay to Chat