Walking for 30 minutes: regular, moderate aerobic activity, like walking, is a great way to perk up and ease your fatigue. Caffeine might give you quick energy, but isn’t a great solution. It can keep you awake at night, which can make you sleepier during the day. A 20-minute power nap can also revive your energy. However, when you nap during the day, you may not be tired enough at bedtime to get a full, good night’s sleep. Take a quick walk to re-energize!
It’s much better to get 6 solid hours of sleep than to spend more time in bed being restless. If you wake up and it’s early morning, try reading with a dim light and go back to bed if you get sleepy. But don’t sleep late to make up for it. That will throw off your sleep schedule. If you wake up in the middle of the night, it’s best to try to go back to sleep rather than pick up a book or take up another activity.
It’s tempting to stay home and hide under the covers, but it can feel better to get out and into your normal routines. That said, you may need to ask for some help at work when you feel particularly bad. You could talk to your boss about flexible hours or telecommuting as a way to tackle your symptoms while staying active and productive. If you continue to feel tired, discuss it with your doctor.
Many people who have problems with fatigue have problems sleeping at night. To help get a good night’s sleep:
· Use the bedroom only for sleep and sex
· Have a calming bedtime routine
· Make sure your bedroom is dark and comfortable
· Don’t exercise within 4 hours of bedtime
· Avoid caffeine, alcohol, and heavy meals close to bedtime
· Go to bed and wake up the same time every day
Maybe you didn’t sleep well last night, but there can be other reasons for your tiredness. Fatigue can be caused by a whole range of conditions, including depression, mononucleosis, anemia, thyroid problems, liver disease, and rheumatoid arthritis. If there’s no clear cause for your problem, your doctor may want to do some tests to get to the root of your symptoms.
When you’re exhausted, you might not have the energy to get much done. So prioritize – and get your most important chores or task finished first. That way if you don’t get everything it’s OK. You won’t feel stressed or overwhelmed, and the critical tasks will already be finished.
If you have a chronic illness that makes you tired a lot, tell your friends and family about it. They can support you when you’re really at your lowest – and help out if you need it. They’ll understand if you don’t feel up to being social. You certainly shouldn’t force yourself to go out if your body is telling you that you shouldn’t.
When you have small bursts of energy, you may want to simplify your house to make things more organized. Go from room to room – when you feel well – so that things you use are often in easy reach. When items you use often are easy to find, you spend less energy. Start with rooms you use the most like the kitchen and bathroom.
What you eat can have a big effect on how you feel and how much energy you have. Sugar might give you a quick burst of energy, but when it wears off, you’ll be tired all over again. Caffeine, alcohol, and junk food also can contribute to general fatigue. The best diet is a well-rounded and healthy one.
No way. Learning to say “no” is really important when you’re fighting fatigue. Only commit to the activities that are most important and most enjoyable. Reset your priorities. It’s OK to bring store-bought cookies to the school bake sale, and it’s fine to skip the after-work gathering if the payoff is feeling better in the long run.
Spicy foods – especially if you eat them near bedtime – can hurt your sleep because of indigestion and heartburn. Fiber-rich foods, like many fruits and vegetables, help your body absorb sugar. Fiber evens out energy highs and lows, which may keep you from getting too tired, it’s also important to drink plenty of water. If you get dehydrated, your body doesn’t work well and you can feel tired.
Breaking down tasks into smaller chunks can make them easier to get done and less tiring for you. Just give yourself 15-20 minutes to work on something – whether it’s a cleaning chore or writing out Christmas cards – and then relax. You’ll be less likely to overdo it.
When you’re overly tired and fatigued, it’s normal to be a little forgetful. Try using calendars, lists, or sticky notes – whatever tools will help you remember what you have to do.
You may want to mention any worries about your forgetfulness the next time you visit your health care provider. If you feel that it’s happening more often than it used to , tell your doctor.
Some medications can make you drowsy, and that can contribute to your overall sense of fatigue during the day. Don’t stop taking any medication without talking to your health care provider first. There’s a chance that you could switch to a different medicine without the same side effects.
Making some changes to your diet may help you feel more energetic. Foods that are rich in omega-3 fatty acids – like some seafood, nuts, and dark, leafy greens vegetables – help fight fatigue. Foods that are full of vitamin B – such as eggs, lean meats, and dairy products – can also help restore energy. And it’s important to start the day with a breakfast that has protein and carbs (like an egg and whole-grain toast) to get the energy you need to kick-start your day. Alcohol, though, usually makes people drowsy.
When you don’t drink enough water, your body doesn’t work like it should. You can get tired and lose energy. That’s why it’s important to stay hydrated – so try to skip sodas and coffee and drink water instead.
No comments:
Post a Comment