Alaska Sleep Education Center

Understanding Your Body Helps Fight Fatigue

Posted by Kevin Faber on Nov 12, 2021 2:45:00 AM

Portrait of a woman yawning.

When you get exceptionally tired, it can be a challenge to get through your day and accomplish the tasks that you need to finish. There are several things that you can change about the daily life that will give you more energy. Adapting a few habits can help you overcome the slump that you feel which drags you down and makes you feel sleepy. Here are a few ways how to understand your body helps you fight fatigue. 


Get More Exercise

When you set aside time to work out, the energy that you burn can help you fight the adrenal fatigue that you are feeling. It can also assist you with losing weight and building muscle as well. Take a walk during your lunch break or after work. Find an activity that you enjoy doing, such as swimming or biking, or join a sports league and play with others. If you need an incentive to get out and exercise, invite a friend or family member to go with you. Being active as much as possible can provide you with multiple benefits, including energizing you to get through your day. 


Seek Help to Kick the Habits

Less than healthy habits, such as smoking, drinking alcohol, or overeating, can leave you feeling lethargic and in a slump. Think about the items that you ingest and how they affect you physically. If you have a habit that you want to break, research methods to do so. This might include over-the-counter products, talking to others, or joining a group that can help you. It can be a challenge to overcome these routines in your life, but you will feel better overall and have the energy to do the things that you want to accomplish. 


Monitor Your Diet

The food that you consume can greatly affect how you feel throughout the day. Be sure to eat something every morning for breakfast, especially products that have carbohydrates in them. This sugar gets your body going in the morning and propels you through the first hours that you are awake. You will want to choose healthy items for all of your meals that are low in fat, full of nutrients, and contain iron. Monitor the amount that you digest and allocate reasonable portions at each sitting. If you ingest more than you should, it can cause you to want to fall asleep and drop your energy. Do your best to keep sugary, high far, and less than nutritious treats from your diets. These can weigh you down and make you feel tired. 


Drink More Water

There are many beverages on the market that you can choose from. The one you should concentrate on is water. It can hydrate you quickly and give you the boost of energy that you need. This is especially true if you have just exercised and need to recuperate. If you are feeling fatigued, consider switching it out with one of the servings that you consume each day. You can also research how much is recommended for someone who is your age and body mass. Follow the guidelines provided and make the adjustments to your daily routine. 


Limit the Caffeine

Many of the drinks that are available to you, as well as some food products, contain caffeine. This substance is a stimulant and can keep you awake when you wish to rest. One method to beat fatigue is to eliminate this from your diet. However, it can be a challenge and can cause headaches as well as other symptoms if it is eliminated all at once. Start by switching out a serving of coffee, tea, or soft drink with a glass of water. Once your body adjusts to it, you can continue on until you have more energy in your day. If you love the taste of the item that you are consuming, you can also substitute decaffeinated items into your daily routine for those that are full of it. You should do this gradually as well. 


Prioritize Your Sleep

Getting the required amount of rest throughout the night can help you fight fatigue and give you the pep that you need for the next day. Determine what time you wish to go to bed each night and stick to that schedule. Turn off electronic devices so that you have a calm and peaceful atmosphere to relax in. Consider taking a hot bath or shower to relax you. When you set up this type of routine for yourself, you will get the quality sleep that you require to function properly. You will be alert and full of energy to take on any task that comes your way. 


Set Aside Relaxation Time

Stress can cause all sorts of problems with your physical and mental health. It can also make you feel worn down and exhausted. Set aside a portion each day to relax and let go of the worries on your mind. Listen to music, read a book, or enjoy one of your favorite activities. You can also meditate or do yoga. Once you find something that helps you ease the tension that you are feeling, be sure to return to it as often as you can. Prioritizing your need to refresh and to let go of the stress in your life will help you regain the energy that you need. 


Talk With Others About Your Issues

If the problems in your life are too much and are causing a drain on your health and your energy, consider talking to someone about what is happening to you. You can chat with a friend over coffee or speak to a spouse about it. However, if it is overwhelming you, you might want to make an appointment to speak to a professional. These individuals can help you work out what is bothering you and make suggestions to help you relax and let go of the stress. They can also prescribe therapy to help you overcome these issues until you are better both mentally and physically. 


Set Aside Time For Fun

Taking a trip or going to the movies with a friend can relax you and help you let go of the things in your life that cause you anxiety. They can make you happy, which in turn can give you the boost of energy that you need. Make room in your schedule each week to have fun and spend time with others. Fatigue can make it difficult to do the projects that you should work on and can steal your attention from the important things in your life. Watching your diet, getting plenty of sleep, and making time for yourself can energize you and get you ready for whatever comes your way.

Diagnosing and Treating Excessive Daytime Sleepiness

dr with sleep apnea patientThe most common tool used to diagnose EDS is the Epworth Sleepiness Scale. The scale is a simple screening device that your primary care physician can use to determine the severity of your sleepiness based on a short, concise questionnaire. The questionnaire asks patients to rate their likelihood of falling asleep during certain common activities on a scale of 0-3, with 0 being no chance of falling asleep, and 3 being a high chance of falling asleep.

Combined with a patient's medical records a primary care physician should be able to determine the next course of action. As stated before, there are many possible causes of excessive daytime sleepiness, and treatments vary widely. If the doctor believes the underlying cause of EDS may be due to a sleep disorder, the patient will most likely be referred to a sleep specialist.

At The Alaska Sleep Clinic, we help thousands of patients every year in treating sleep disorders. One of the most frequent complaints from sufferers of sleep disorders is excessive daytime sleepiness caused by a shortage of quality sleep on a regular basis. Getting regular quality sleep is one of the most important aspects of a healthy life, and we strive to provide our patients with the best care possible to alleviate their sleep disorders so they can experience life to the fullest. If you are experiencing excessive daytime sleepiness contact the Alaska Sleep Clinic for a free consultation. It's time to start getting the sleep you need for the quality of life you deserve.

Chronic Drowsiness

Topics: alaska sleep clinic, fatigue, sleep center

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