Fatigue is not a kind of tiredness but a chronic exhaustion which is experienced by millions of people globally. Regardless of its root being physical, mental or even emotional, tiredness can take a toll on your daily functioning, work productivity or ability to have fun. However, when fatigue is prolonged and unexplained, it can be a symptom of an illness people should not ignore. As with most things in life, the first step to regaining one’s energy and being in a better place, understands why one is tired and what can be done to rectify the situation.
In today’s technological world, one is likely to have stress, lack of sleep and poor dieting habits which leads to exhaustion. Often, people do not even know what may be contributing to their tiredness. Improper dieting, taking much stress, or lack of exercise can reduce energy level by a very large margin. More so, diseases such as diabetes or thyroid disorders are likely to make people feel tired all the time, and therefore, worsen their quality of life. The cause of the problem must be sought in order to find a solution and get rid of it.
In this blog, we look at ten common reasons for tiredness and what you can do about it. When you understand what causes your fatigue, you are in a better position of identifying specific measures that can be taken to recharge your batteries and increase your efficiency. No matter if you seek to enhance the quality of your sleep, reduce stress levels, or correct nutrient deficiencies, there are many approaches that can be applied into one’s life to prevent weariness and boost energy levels. Now let’s take a look at these causes and find out how to get your energy back.
Here are the Top 10 Causes of Fatigue and Effective Ways to Overcome It
1. Lack of Sleep
Sleep is the one of the most common reasons of fatigue and can be characterized by its quantity and quality. Sleep is vital in the renewal of energy and the proper functioning of the body’s organs. Lack of sleep results in fatigue; this is due to the fact that your body cannot function at its optimum best therefore getting fatigued.
How to Overcome It:
- Try to maintain a regular sleep schedule including the weekends because it is effective.
- Develop a good sleep pattern for the night.
- Drink no coffee or other stimulants after a certain hour, and eat no rich or spicy foods before going to bed.
- Create sleep promoting environment (soft mattress, dark and quiet environment).
2. Stress and Anxiety
Stress and anxiousness that occurs in the mind can make you weak, and result in energy loss and fatigue. When you are anxious a lot or stressed, it becomes challenging to find time to decompress or recoup.
How to Overcome It:
- When stressed, take time to relax by practicing deep breathing, meditation or even doing yoga.
- There are two approaches to stress management For instance, one should take a break every now and then.
- If necessary consult a doctor, a therapist, or other mental health care specialist.
- Spend time with friends or family members you like to be around.
3. Nutritional Deficiencies
One can experience fatigue when he or she has not taken enough foods that are rich in nutrients. Lack of certain nutrients such as iron, vitamin D and B vitamins are well known causes of tiredness and low energy levels.
How to Overcome It:
- Maintain a proper diet that includes a variety of fruits and vegetables, whole grains and lean meats.
- Supplements should be taken for those with specific deficiency states (only under the advice of a doctor).
- Drink enough water to avoid cases of dehydration because they also cause fatigue among individuals.
4. Chronic Illness
Chronic fatigue can be caused by diseases like diabetes, hypothyroidism, heart diseases, and sleep apnea. Such conditions affect normal body functions and prevent you from feeling the energy you need to feel.
How to Overcome It:
- The flu itself is not contagious, but if you have other health conditions, a doctor should assist you with managing them.
- Stick to the prescribed treatment plan and avoid factors which could cause flare of symptoms.
- One should exercise more, eat well, and sleep adequately to increase their health.
5. Dehydration
It is known that even mild level of dehydration can lead to such effects as fatigue and drowsiness. Energy is derived from water and any organisms lack of water is a dead organism.
How to Overcome It:
- Take enough water in the day, one should take not less than 8-10 glasses of water in a single day.
- Do not consume too many sweetened beverages and caffeinated products as they are diuretics.
- Include many fruits and vegetables in your diet to ensure that you take many water-soluble foods.
6. Sedentary Lifestyle
Sedentary behaviour is not healthy because it causes lethargy and tiredness. Surprisingly, lack of physical activity may result in fatigue since exercise strengthens energy and enhances the quality of sleep.
How to Overcome It:
- Try to include some activity in the form of walking at least for a few minutes in your daily schedule.
- Swimming, cycling, or yoga are other forms of enhancing energy and decreasing stress.
- This way you can gradually increase the intensity with which you are doing your activity to help you gain stamina in the long run.
7. Overwork and Burnout
Staying up late at work or even not taking proper breaks will lead to burnout of the physical and mental strength of an individual. In the long run, it results in fatigue and therefore low productivity levels in organizations and institutions.
How to Overcome It:
- It is equally important for the employee to know when to stop working and when to start working.
- Make sure to take a break at some point in the day and give your brain and body a break during work.
- Spend your vacation days or any other free days to rest from a really heavy schedule.
- Develop effective time management skills or more specifically learn how to delegate so that you do not overload yourself.
8. Caffeine Overload
Caffeine in some way gives boost energy but when taken in excess, it results in energy slumps which lead to more tiredness.
How to Overcome It:
- Reduce the amount of caffeine consumption especially in the afternoon and evening to avoid interrupting the night’s rest.
- You can replace coffee with herbal teas or take decaffeinated products instead.
- If the patient is a dependent of caffeine then the consumption should be tapered off slowly.
9. Sleep Disorders
Some diseases like insomnia, sleep apnea, restless leg syndrome can interfere with your ability to get adequate restful sleep.
How to Overcome It:
Use CPAP if one has sleep apnea, take advice from a sleep specialist if one has insomnia and similar other conditions.
Try to maintain a fixed sleep schedule and ensure that your environment at night is conducive for sleeping.
Use CBT for chronic insomnia Provide cognitive behavioral therapy for chronic insomnia.
10. Medications and Treatments
Some of the drugs that may lead to fatigue include antihistamines, antidepressants and blood pressure medications.
How to Overcome It:
- You should discuss the side effects of the medications you are taking with your doctor.
- Do you know of any other therapies that are less likely to have the side effects
Improve ways of living (dietary changes and exercise) in order to overcome the side effects of the drugs that cause fatigue.
Conclusion
Fatigue can be caused by many factors including bad sleeping habits, chronic diseases, stress and many others. Getting to the bottom of your fatigue and putting practical measures into practice can make you feel much more alive. Still, if the patient continues to feel tired after adopting the measures outlined above, he or she should see a doctor to exclude other diseases. It is important not to let yourself get burnt out so continue being active in taking care of your body and mind.
