How to Overcome Fatigue with Better Sleep
Fatigue is a common ailment that people may deal with on a daily basis. If you have ever felt exhausted, weak, or sleepy during the day, you have experienced the displeasures of fatigue. Fatigue comes in two forms: physical and mental.
Physical fatigue creates a feeling of weakness in a person’s body. When a person experiences muscle weakness, it could take form as exhaustion of individual muscles, or exhaustion of the entire body. Mental fatigue does not have to do with muscle strength, but deals with a person’s state of sleepiness. It increases drowsiness (somnolence), and decreases both concentration and consciousness. Some causes of fatigue are linked to boredom, jet lag, depression, overworking, mental stress, and lack of sleep. Fortunately, by changing some of your sleeping habits, you can overcome fatigue and have a much more productive day.
1. Get more sleep!
Both mental and physical fatigue can be induced by a lack of sleep. If you are running on a tight schedule, it is best to try you’re hardest to create some extra time to catch some Z’s. If you can’t manage that, try sleeping in on the weekends. This will help relieve any overtired feeling you may encounter during the week.
2. Go to bed in a happy state.
When you go to sleep stress-free, you are more likely to wake up in a better mood. Feeling well rested in the morning is key to fighting off symptoms of weakness and drowsiness. Some daily activities that may help you fall asleep in a positive state include yoga, meditation, exercise, and healthy eating habits.
3. Avoid recreational drugs.
Drugs such as alcohol and marijuana have a negative impact on REM sleep. Using these kinds of drugs before you go to bed will leave you feeling exhausted in the morning. Try drinking water before bed and taking vitamins in the morning to increase iron and give you more strength.
If you are facing long-term fatigue symptoms, these sleep habits may not have a huge impact on your daily fatigue. They still can be used as little steps to relive some of the drowsiness or weakness you may have. Long-term fatigue is something that may have to receive medical attention in order to be fully cured.
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This is all excellent advice. I know the sleep blog at Alliant just put up a post about lack of sleep causing memory and concentration problems.
My biggest problem is going to bed in a happy state. Too often, I just lie awake and worry. When that happens, I’ve found it’s a good idea to keep pen and paper by my bed so I can write down whatever is troubling me. Once it’s down on paper, and I know I won’t forget it, I’m finally ready to relax and fall asleep.
Debra, we’re so glad you found this post useful! We actually just wrote an article this week about ways you can clear your mind before bed. Writing a to-do list down on paper was one of the tips we gave. If you are still having trouble falling asleep, check out our post from Monday: http://dormiamattress.wordpress.com/2011/08/01/how-to-relax-your-mind-before-bed/
Thank you for commenting!
Daily fatigue will gather pace if not stamped on early. It will lead to stress an this in turn will disrupt your normal sleeping patterns. A snowball effect will start to roll and when this gets going it can seem like a never ending problem.
Creat a good night time routine for yourself whereby you switch off and start to relax long before you actually go to bed. By the time you do go your body will be ready for sleep.
This is really great advice, Kate. Thank you for sharing and responding to our article!