Fatigue may not be a serious disease, but it can be a great pain in the ass if you have a daily routine that you need to follow. Fatigue is generally explained as a feeling of lack of energy and exhaustion that sometimes comes with no apparent reason. The fact that you can’t easily detect the reason of feeling fatigue leads to a difficulty in its management.
Unfortunately, nobody is immune to fatigue, and it is actually more common than you think, as it happens to nearly everybody out there. The good news is that after reading this article, you will have much better fatigue management skills.
What Is Fatigue Management
Fatigue management is done by following a set of steps or strategies that will help you overcome this state of fatigue, hopefully quickly, even if you can’t detect the specific reason of why you’re feeling this way.
Here are the steps for thorough fatigue management.
First, you should get to know how fatigue affects your day so that you can have better judgment on how to manage it.
The process of understanding your fatigue may be a boring, time-consuming one, so here are a few points to go over when you’re trying to do it:
- Fatigue worsening at a particular time of the day
- Having a pattern of fatigue that’s triggered by a specific activity
- Look for any activity that seems to relieve it
Getting to know your fatigue better will allow more efficient fatigue management. As making plans will be harder if you’re feeling tired or exhausted, it’s important to prioritize.
Here are some steps to help you:
- Try and schedule your important appointments around the time of the day when you feel less tired
- Make sure rest periods are in your schedule
- Put a realistic plan so that you don’t feel disappointed when you can’t do most of it
Fatigue Management Plan
After checking the above tips off your list, you need to follow the following steps carefully.
1- Make Sure The Reason is Not a Disease
For your safety, the first thing you should do if you feel exhausted for no apparent reason is to rule out any disease.
Fatigue is a very common side effect of many diseases, like anemia, thyroid disease, diabetes, heart problems, and even sleep apnea, which is a serious sleep disorder.
All those health problems can be ruled out with simple tests, and you would sleep better at night knowing you have no serious health problem that needs medical attention.
Another thing you need to check is if you’ve taken any new medication. Some medications can cause a surprising state of fatigue, like diuretics, antihistamines, and blood pressure medicines. You should contact your doctor if you just started medication and you’re feeling tired.
2- Keep Your Water in Check
One of the most common reasons for fatigue is dehydration. It generally occurs when your body is losing more water than it’s gaining, which results from not drinking enough water especially during hot weather and after exercising.
Dehydration is known to drastically affect your physical performance, as it reduces energy and if you’re an athlete, it will be much harder to finish an exercise.
You may think you are safe as long as you are not feeling very thirsty, but this is not entirely true because some people don’t feel thirsty until they are already dehydrated, especially elders.
If you need a sign that you are drinking enough water, take a look at your urine. If it’s pale yellow, you’re healthy, if it’s darker, your body needs water.
If you want to keep your body healthy, you shouldn’t drink less than 2 liters of water a day.
3- Are You Getting Enough Sleep?
Some people skip this step when they’re trying to manage their fatigue levels, but it’s actually more important than you think. Having a healthy sleep routine which doesn’t include oversleeping or staying up for the night is very important for your health.
Your sleep habits may be affected by many things, like a poor diet, stress, or depression, so it is important to know the reason you’re not sleeping well.
A disturbed night of sleep can cause many negative outcomes, ranging from daytime fatigue to increasing the risk of accidents.
The first thing you should try to normalize your sleeping routine is trying to go to bed early. Going to bed early gives your body more time to relax, which will drastically reduce fatigue.
If you can’t focus throughout the day, take a brief nap. Napping will help restore your wakefulness, and your overall performance will be much better. It is important not to nap for more than 30 minutes though, a 10 minutes nap should be more than enough to give your energy a boost.
If you succeeded in sleeping early, it shouldn’t be a problem to get up early, and many professionals advise sleeping and waking up at the same time every day, as to not disturb your biological clock.
4- Have an Exercise Routine
This may sound weird to you if you’re feeling too tired to do your daily routines, but believe me when I say that exercising will give you a much needed boost of energy.
Many studies over the years linked exercising to improved physical strength and better health. Exercise overall benefits your heart, muscles, and lung.
You may not feel relaxed right after starting to workout, but in the long run, you will notice the difference when you feel much less tired. You can start with a mere 15 minutes walk, and it will give you an energy boost that will keep you going for the day.
You shouldn’t jump into exercising too hard, it is better to start with a short workout, and build it up gradually over time. The common goal between healthy people os 2 hours and a half of moderate to intense aerobic exercise every week, fast walking and cycling being the most famous.
5- Improve Your Eating Habits
Many studies have recently shown that it is healthier for your body to eat small meals frequently throughout the day, rather than a few large meals. This routine will help steady sugar levels in your blood.
It’s also beneficial to include more whole grains and complex carbs in your diet, as they take more time to digest than refined carbs, thus keeping your blood sugar steady with no fluctuations.
This will help restore your energy throughout the day and your body will get rid of the state of fatigue, mainly because you are supplying it with energy sources multiple times all day.
6- Watch Your Caffeine Intake
The most popular caffeine sources are drinks like coffee, tea, and energy drinks. Although those may give you a needed boost of energy for the day, they also affect your health negatively.
The main problem with those drinks is leaving your body caffeine deprived after their effect has faded. It is commonly known as rebound fatigue.
Studies have proved that people who drank energy drinks full of caffeine, were alert for a day, but they were more tired than usual the next day.
You may avoid rebound fatigue by drinking caffeine drinks every day, but this, of course, will intervene with your sleeping habits, which may cause serious health problems.
The most efficient way to cut off caffeine is to stop drinking caffeine drinks gradually over a period of 3 weeks. If you can’t cut off caffeine, try to consume moderate doses rather than high.
If you succeed in staying off caffeine for a whole month, you will definitely notice the change in your energy levels.
7- Lose The Extra Weight
The extra weight on your body may be the reason why you’re feeling so tired. Shedding it off will give you a very powerful energy boost, mainly because extra weight is causing a strain on your heart, which can make you feel exhausted.
If you’re not a big fan of losing weight, no pressure, even small losses in body fat will improve your physical health, mood, and overall quality of life.
The most common ways to lose weight are doing more exercises, balancing your meals, and eating smaller more frequent portions of food throughout the day.
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8- Get Rid of Stress
Stress may be taking up body fuel more than you think. If you can’t escape stress in your daily life or your career, try and introduce more relaxing routines into your day, like yoga, listening to music, or going for an exercise at the gym.
Relaxing your body will help store the wasted energy on stress for your daily activities, and you will feel less fatigued throughout the day.
Feeling tired never has a positive outcome, it can affect your mental health with time and make you feel depressed if you can’t do your daily activities.
It’s not something you can shake off or ignore, so it’s very important to acknowledge that you have a problem.
After acknowledging the problem, you should follow the steps and try to figure out where your fatigue is coming from.
Efficient fatigue management will help keep your body healthy and will improve your life quality.