True fatigue is much more than feeling overworked and sleepy; although it can make you want to curl up in bed and forget the rest of the world. It creeps into our everyday lives and affects our physical and mental well-being, making it very difficult, if not impossible, to get things done. But tiredness or exhaustion that goes on for a long time, is not normal. It can affect our ability to get on and enjoy our lives.
Here are some common causes of tiredness:
1. Psychological causes: stress, depression, anxiety.
2. Physical causes: there are several health conditions that can make you feel tired or exhausted like anaemia, an underactive thyroid or sleep apnoea. Tiredness can also be the result of: pregnancy – particularly in the first 12 weeks; being overweight or obese, your body has to work harder to do everyday activities; being underweight – poor muscle strength can make you tire more easily; side effects of medicines. Consult your doctor if you feel tired for more than 4 weeks in a row.
3. Lifestyle causes: Alcohol – drinking too much interferes with the quality of your sleep. Exercise – too much or too little exercise can affect how tired you feel. Caffeine – too much of the stimulant, found in tea, coffee, colas and energy drinks, can upset your sleep and make you feel wound up and tired.
Try these simple self-help tips to restore your energy levels and fight tiredness and sleepiness.
1. Get moving
You might feel that exercise is the last thing on your mind but, in fact, regular exercise will make you feel less tired in the long run, so you’ll have more energy.
2. Lose weight
If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can tire you out.
3. Sleep well
go to bed at a reasonable hour and get up in the morning at the same time every day
avoid naps during the day
take time to relax before you go to bed
4. Try to reduce stress
Stress uses up a lot of energy. Whatever relaxes you will improve your energy levels.
5. Cut out caffeine
Caffeine is found in coffee, tea, cola, energy drinks and in some painkillers and herbal remedies.
Try to stay off of caffeine completely for a month to see if you feel less tired without it.
6.Drink less alcohol
Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you’ll be more tired, even if you sleep a full 8 hours.
Try to cut down on alcohol before bedtime. You’ll get a better night’s rest and have more energy.
7. Drink more water
Sometimes you feel tired simply because you’re mildly dehydrated. Try drinking more water at regular times throughout the day.
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