Feeling extra tired these days? How to Fight Fatigue…
It’s hard enough as it is to make ends meet these days without the feeling of fatigue hindering your productivity at work. With the ever-present burden of bills and supporting your family—tiredness can place an extra strain on your performance. Have you examined your health lately? Your body might be trying to tell you something. The following are six causes of feeling tired and…
6 Ways to Fight Fatigue
1) Not Enough Sleep
Don’t over-look the obvious! If you’re not getting enough sleep at night, you’re bound to feel fatigued through the day. The National Institute of Health Recommends a healthy 7 to 8 hours of beauty sleep every night!
How to fight it: Turn off the late night television.
2) You May Have Sleep Apnea
Sleep apnea can interrupt a good night’s rest. Sleep apnea restricts your breathing during the night, causing you to wake up momentarily (although you may not realize it). This can stop you from getting a night of solid sleep, even though you’re technically in bed for the recommended 7 to 8 hours.
How to fight it: Sleep apnea sometimes occurs due to smoking or for overweight individuals. If you fall under this category, maybe consider trying your old “New Years Resolution” again.
3) Eating Habits (or lack thereof)
Fatigue often has a lot to do with your eating habits. If you’re not fueling your body with enough energy (or the right kind of energy), you’re bound to feel tired throughout the day. How is your body supposed to fuel itself properly on an empty belly? Also, unhealthy foods like doughnuts, or triple chocolate chip muffins can cause you to feel tired. Foods that are full of sugar cause the insulin levels in your blood to sky-rocket (aka. “sugar-rush”), that is until it wears off leaving you sluggish.
How to fight it: Do what mommy always told you—Don’t Forget to Eat Breakfast! You should include foods that are high in protein and complex carbs (like eggs and whole grain toast). Protein and complex carbs make a dynamic duo, as they make sustainable energy.
*Tip: If you’re not hungry in the morning, try gulping down a glass of water. I’ve found that it boosts the metabolism and jump-starts your appetite.
4) Iron Deficiency
A low supply of iron in your blood can cause anemia (this is particularly common in women). Anemia causes one to feel tired because there is not an adequate supply of red blood cells in your blood to carry oxygen to your organs. If you’re organs can’t breathe… they don’t function!
How to fight it: Visit your doctor and have your blood tested. You can also try changing your eating habits by introducing foods into your diet that are rich in iron (like spinach, beans, lean meats, and cereals).
5) Too much Starbucks
Yes, caffeine can actually have a reverse effect on your energy levels. Coffee, sodas, teas, and chocolate are temporary, synthetic doses of energy. Remember that the energy rush from these foods eventually wear off and leave you feeling tired.
How to fight it: Save your wallet and your waistline on that triple shot mocha grand latte.
6) Diabetes
Millions of people have it, yet many still don’t know what it is. Diabetes can cause fatigue because it prevents the body from converting sugar into energy.
How to fight it: Changing your diet can help you combat the effects of diabetes. Insulin therapy and certain medications can also help your body with processing sugar.
Quick Fix for Fatigue!
If you experience mild tiredness throughout the day, try introducing more exercise into your daily routine. Studies have shown that people who exercise have more energy. In fact, I did a little experiment myself to see if exercise boosted my alertness. For one week I woke up an extra 30 minutes early in the morning to jog. The following week, I stopped my morning exercise. I found that my alertness and productivity was significantly better when I introduced light exercise into my schedule. Plus it boosted my appetite!
Tags: MicroGiving
25. February 2009 at 9:55 am :
There is also a disorder called delayed sleep phase syndrome. If you can’t seem to fall asleep till the wee hours of the morning, but need to be up in a few hours for work…it might not be insomnia, but a delayed sleep phase and often sleep therapy can help for a while.
26. February 2009 at 1:37 am :
It’s a very sad thing, when you are down financially and have all of the weight of the world on your shoulders..
You dont want to go for that nice walk because you can’t even buy a cup of coffee anymore..sooooo solution…
I fix a nice big thermos full of coffee (de caf in the evening)…and then go for a walk down by the water…
I take my little radio with me, and listen to jazz, or a cd player,..and just enjoy the walk and then sit down and have my coffee and just enjoy the walk…I go about three miles a day and I have been loyal to that..
I get up very early, and go to bed very early also..
I am fortunate, that I sleep soundly…but I also listen to bible stories at night, and it gives me strength,…and puts me to sleep (sorry God and Jesus lol) …I make sure I go for my walks no matter what and it does relieve stress..if you make yourself get up really really early…you will find it easy to go to sleep and sleep all night…
I would not suggest going for a walk too late, that can have the opposite effect on you I have found…
I also take extra vitamins, …and don’t deny myself a piece of candy, or some treat now and then…( it’s hard to keep the weight off sometimes…when you have to eat what is there but it’s better than going hungry)
27. February 2009 at 7:10 am :
I am one of those who are awake to the wee morning hours. It’s hard to explain to family and friends what I expierence when I lay down at bedtime. I lay away for hours, literly hours. I’ve done this every since I was a kid, and I do know that as an adult, stress or depression and hinder it.
There are times when I’m awake all night and other times when I don’t want to get up. I also think that medical conditions play a part in this, even the health of a loved one, all leading back to stree/worries/depression
I look forward to taking some of the suggestions givin here in this blog and see how it works for me.
Another great reason to be at MicroGiving.
27. February 2009 at 11:46 am :
This is my first blog to read and has been a great help. I guess me being tired has been from being stressed out about the bills and all I usually do is lay around and sleep. I will try some of these ideas and see how they work. I know I have to much caffeine and don’t do enough exercise.
Thank you for these ideas.
1. March 2009 at 1:43 am :
My youngest son and I both have delayed sleep phase syndrome, both of us started very young in life with this disorder. I have had many treatment programs that all failed. My son as well. We are simply both day sleepers and it’s the best way for us to get natural sleep.
Fatigue does happen under stress, but to learn de-stressing skills will help. Get evaluated for depression…you might need some help. Take quality supplements. Many of us on fixed incomes are not eating more than one meal a day and that meal is probably lacking in the daily nutrient requirement. I know we can only afford one meal a day, but because there are 3 special needs people in my home and two with life threatening disorders we rely on supplements to make sure we have our nutrients. This REALLY helps if you have CFS or FM.
Using Valarian root and Melatonin are natural healthy calming and sleep producing herbals. If you are under stress try some Kava-Kava Tea….yes…do teas and not coffee if you are are battling stress and fatigue.
You can’t remedy your problems if you are suffering fatigue. You will only bring on more stress and fatigue until you remedy the fatigue so you can handle the problems.
1. March 2009 at 3:59 am :
I truly know what you mean on one meal a day. I make sure my daughter eats the best. Sometimes I will fix something and let her eat first and whatever is left over that is what I have.
It is so strange that I can sit down and be asleep with in one minute, I am so wore out sometimes that I can’t even think straight and yet other times I can try everything possible and cannot fall asleep. Melatonin is one thing that I have tried and it helps.
Rest up everyone tomorrow will be here and we will be ready for the new challenges.
~ I care ~
2. March 2009 at 9:30 pm :
Sit Up Straight!
If you have a job that entails a lot of sitting down, your posture can affect the level of your productivity. Slouching over your computer restricts the proper oxygen flow through your body and can make you feel sluggish.
Try it: Consciously sit up straight and compare how you feel
3. March 2009 at 6:59 am :
I will have to try some of these suggestions. I have a hard time going to sleep if I stay up past 9 its like I get my second wind. I have tried going to bed earlier but sometimes the day is so long it pulls me past 9 and bam wide awake. I think exercise would help and maybe not eating proper can be another reason. I am so excited for Spring and being outdoors more often. Getting fresh air helps too.
4. March 2009 at 1:33 am :
My husband Tom, is one of those who can be asleep literly the minute his head hits the pillow. Even sitting up, doing a puzzle. I have often been jealous of this.
How can he sleep so easily, the weight of the world on our shoulders, and he’s out like a light.
But the more years we’ve been together, the more I’ve learned just how much rest his body requires. Because of his pain and disorders/diseases, he does not sleep through the night.
Once, I’m asleep, I stay asleep, the problem is getting to sleep. At 36 years of age, I often wonder if I will ever over come that, with out medication.
4. March 2009 at 8:33 am :
Sherri, I can’t fall asleep or stay asleep. Pain disorders do wake up you up and even if they don’t wake you up you can’t sleep deeply enough to get to that restorative level. I have to be on sleeping medication that I take with my pain medication that will at least put me to sleep but after about 4 hours I’m up again and it’s too early to take any more pain medication. Is Tom dealing with this too? How does he manage a sleep cycle when he wakes up during pain episodes? Any tips?
5. March 2009 at 3:43 pm :
You know I don’t have an answer for this one….Yeah go figure huh…LOL, but I will say this…I think someone put a pea under my mattress…at least my side of the mattress…cuz my husband seems to sleep well. lol
8. March 2009 at 2:55 am :
You know April…I must admit…I remember how beautiful Julie Newmar, the actress was, and at seventy, still is..
One thing she always advocated, was to stand against a wall, and place your back directly against it…..This is how she obtained her excellent posture…and to this day, she does is.
This is how she would then walk…standing tall…and as she said, looking ten years younger, digesting food better, and feeling more alive!
It does wear you out…when you are slouching,and it makes you sad too..
II try not to use sleep aids, but again, if I have too…Tylenol PM once in a while, helps you sleep.
I make myself get up really early no naps, and stay up until I can’t open my eyes anymore…and then take one and get a pretty good nights sleep.
there have been times, when I would go to sleep at about 6:00pm and get up at 11:00 that same night…and stay up until the next night, from stress
the only way I could get any sleep, is to make myself stay awake…and them I can get back on track again..
1. April 2009 at 1:14 pm :
I found out the time I am the most tired is when I am letting life get me down. I look all around and think when will things get better. When that happens I start focusing on someone that needs something and do all I can to help. Then my energy is back again. Keep the brain from falling asleep on me.
11. April 2009 at 12:30 am :
For some reason I sure have not been sleeping well and tonight I am going to try some warm milk. I just don’t get tired at night and then want to sleep during the day. I don’t take a nap and think I will sleep at night and still don’t sleep. Boy, I don’t know what is going on. I am going to try some of these ideas. Thank you to everyone with these great ideas. I enjoy so much getting to know all of you through these blogs.
22. April 2009 at 1:15 am :
Getting a good nights sleep always helps.. but that is so hard to do when you are stressing. I have tried that Sleepy Time tea and it does help.
Also Vit E helps with energy… although thats not really what it is for..
22. April 2009 at 3:00 am :
Thanks Sheri, vitamin E is also great for your skin. Eat sunflower seeds ’til you’re sick! And be sure to get a good nights worth of beauty rest. . .