Educate Yourself On How To Manage Your Fatigue
It is crucial that you must learn everything that you can about Fatigue Management in order to be able to put it into practice and manage your fatigue effectively.
Fatigue not only affects your general health and well-being but it also contributes to a reduction in your overall performance and productivity.
If you find yourself fighting fatigue then I would recommend that you (as I have done) educate yourself on what causes it and how you can manage it effectively before it becomes a monumental problem that you need to deal with.
Make managing your fatigue a priority in your overall health care plan.
What Causes Fatigue?
Simply put, fatigue is a symptom of mental or physical exhaustion, which reduces your body’s normal reflexes and functions.
Fatigue is generally caused by singular or a combination of factors such as body clock factors, sleep factors, work factors and medical factors.
Body Clock Factors
Human beings are day-orientated, meaning that our bodies are designed to work during daylight hours and sleep at night.
Our body clock or Circadian Rhythm is programmed by daylight and activity to allow us to have different levels of wakefulness over a 24 hour period.
Staying awake for long or irregular hours, in particularly between the hours of 2 – 6am, will disrupt your body clock, which will impact on your quality of sleep and increase the likelihood of fatigue.
Our muscles can recover with adequate periods of rest, but our brain needs lengthy periods of quality sleep in order to repair and recover itself. This point alone makes sleep the only long-term effective solution to resolving fatigue.
Seven to eight hours of quality sleep is considered normal and the best way to ensure that you get a good night’s sleep is to minimize noise, light, heat, food, caffeine drinks, worry, irregularity, disturbances and consumption of drugs.
We require several cycles of Rapid Eye Movement (REM) and Non-Rapid Eye Movement (NREM) to enable our brain to repair and recover completely and therefore avoid fatigue.
People who get less sleep each night will find themselves building up a ‘sleep debt’ as a result of sleep deprivation, which will remain with them until it has been eliminated and repaid by the person getting quality sleep by sleeping for longer periods of time.
In this modernized world it is quite common to find ourselves working long hours which in doing so leaves us with insufficient time to rest and recover, thereby leading to fatigue.
World schedules should be designed with the aim of allowing you at least a minimum of six hours of continuous sleep, preferably at night.
Illness, emotional concerns and stress which cause restlessness especially at night disrupting sleep will also induce fatigue.
There are many modern-day illnesses such as Auto-Immune Conditions, Chronic Fatigue (CFS), Myalgic Encephalomyelitis (ME), Fibromyalgia (FMS), Multiple Sclerosis (MS), Multiple Chemical Sensitivity (MCS), Diabetes/Hypoglycemia and Sleep Apnoea that are often made worse as a result of the role that fatigue plays in aggravating other symptoms experienced.
So How Does Fatigue Affect You?
As mentioned above, fatigue can cause a range of physical, mental and emotional symptoms including tiredness, headaches, aching muscles, slowed reflexes, impaired judgement, moodiness and poor concentration.
Fatigue has also been indirectly linked with health problems such as heart disease, high blood pressure and mental health issues such as anxiety, stress and depression.
It appears that apart from sleep deprivation, gastrointestinal disorders seem to be the most common health problem related to fatigue because the body clock rhythm for digestion is designed for food to be eaten during the day irrespective of whether an individual is working or resting and disrupting this can have an adverse effect on your health.
So How Do You Manage Your Fatigue?
Simply by listening to your own body clock and planning your daily tasks to include time for food intake, periods of rest and most importantly uninterrupted quality sleep.
If you happen to feel drowsy at some point during the day then make time to take a ‘power nap’ as this will help you to catch up on sleep debt.
Sleep taken before serious fatigue sets in is more beneficial than when you are thoroughly exhausted or are suffering from the effects of a fatigue-related accident as pushing your fatigue limits is just not worth the risk.
It is also vitally important that you eat a healthy, balanced diet and drink an adequate amount of water throughout the day to prevent dehydration.
You can with relative ease eliminate and manage your fatigue if you are able to balance your emotional, mental, physical and spiritual body’s long before any fatigue/disease symptoms show up.