Fighting fatigue

Get the most out of your day

Fatigue is a health risk
Sleep deprivation and stress leads to fatigue

It may be stating the obvious, but to avoid tiredness you should ensure you get enough sleep! Remember that your body needs sleep in order to recharge — and staying up and watching a movie which starts at midnight isn’t going to help.

If you are having any trouble sleeping, then aim to have a better sleep routine such as going to bed and getting up at the same time. You could also improve your sleeping environment by making sure your bedroom is quiet, dark and comfortable. Also, by using your bedroom for sleep alone, your body will come to associate it with sleeping rather than reading or watching TV.

Try to avoid stress

Stress is one of the most common reasons for feeling tired. There are several ways in which to tackle stress, but the most important thing to do is identify what is causing your stress in the first place. It may be work that is the main cause of your stress — perhaps because of bad work relationships, long hours, or an unfulfilling job. Look at ways to improve the situation. Try out some relaxation techniques such as having a massage, taking a hot bath or listening to some music.

Improve your diet and eat well

Without a proper, balanced diet you can start to feel a bit sluggish and are likely to become fatigued — so ensure that you eat healthy meals and at the correct times. Eating ‘little and often’ can work for some people, as it means that they’ve got something to sustain them rather than going for longer periods between meals. Keeping blood sugar levels stable is also important to avoid fatigue — so make sure you eat enough carbohydrates.

Avoid caffeine in the evening

Caffeine — contained in things such as tea, coffee, chocolate and cola drinks — can cause restlessness and sleeping difficulties, which will only add to your tiredness the next day. It may also result in you needing more caffeine to keep you going — so it’s best to try and break the cycle by cutting down on the amount of caffeine you drink.

Slow down

People frequently get in the habit of trying to do too much. They juggle their job, family and friends, then they may end up not getting enough sleep either. On the other hand, having a more balanced lifestyle, making some time for yourself, and learning to relax and slow down sometimes will mean you’ll be more able to function efficiently.

Exercise to boost your energy levels

Just introduce some physical activity into your routine — even if this means simply getting off the bus a few stops earlier and walking the rest of the way to work, or even cycling in. Of course, if you can also fit in some other exercise into your day, such as running, swimming or going the gym, then great. Just make sure you keep it regular and that it fits in with your life.

Drink adequate amounts of water

Don’t forget to keep hydrated throughout the day, as this can also help to prevent tiredness. The recommended daily amount is around two litres per day, but this depends on other factors such as your work environment or how much physical activity you get through in a day. Water is thought to make up around 80 per cent of the brain — and so poor hydration can adversely affect your mental as well as your physical performance. 

Get outdoors and breathe

Being outside can be a great revitaliser. Even just 10 minutes outside during your lunch break breathing in some fresh air can put the spring back in your step. The body thrives on getting sunlight — so being stuck in an office or factory space is only going to bring on feelings of tiredness.

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This edition

Issue 16


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