We all get a little tired now and then. But hopefully it quickly resolves and we’re back to our energetic selves.
But what about when you just can’t seem to shake it? You can’t get on top of it? No nap can touch this. You’re fatigued and can’t figure out the fix.
Let’s do some trouble shooting as to possible causes of fatigue.
- Problem: Not enough sleep. I know this is “duh,” but I have to say it. Many of us simply aren’t getting in enough hours of ZZZZZs each night. We’re staying up late reading, binge-watching our latest Netflix obsession, scrolling social media, catching up on chores, working on a hobby, talking about weighty issues with our partner… Whatever, we’re just up too late. And then we’re wired and can’t fall asleep quickly. The morning alarm goes off all too soon and we start our busy days all over again.
- Fix: Back up your evening routine. Try to get all your “stuff” (online or otherwise) done with at least one hour before bed. Slow yourself down in that last hour (or even 2 hours) before retiring for the night. No screen time in that period. Maybe some light stretching or easy reading. Journal about good things from the day. If you’re really feeling the nighttime vibe, how about a warm bath?
- Problem: You’re dehydrated. Even a little dehydration can make you tired.
- Fix: Drink more water. Water. Not coffee or soda or energy drinks. These are all hard on your body and may even be part of your dehydration issue (and difficulty sleeping). Water is necessary to keep all your body systems running well. Aim for at least ½ your body weight in ounces of water, per day. Example: if you weight 160 pounds, aim for 80 ounces of water each day. Oh, and try not to drink late in the evening as it can interrupt sleep (who likes to wake up to pee at 3:00 a.m.?).
- Problem: Too much strenuous physical activity. Yay for exercise, but too much is hard on a body and puts it in a state of stress. It makes sense you’d feel fatigued after this.
- Fix: Slow down, cowgirl.
- Problem: Not enough exercise. Too much makes you tired, but not enough leaves you feeling sluggish.
- Fix: Find the amount of exercise that leaves you feeling energized. Not too much, not too little. Like Goldilocks… this much is just right. Try to get your exercise done prior to 3 hours before bed, though, or you’ll have difficulty falling asleep.
- Problem: Emotional stress. It’s hard on us. But you knew that.
- Fix: Talk it out. Cry if you need to, but don’t stay in that state. Journal. Exercise. Seek counsel.
- Problem: Certain medications.
- Fix: Learn the side effects of medications. Work with your doctor to see if there are other ways of addressing what ails you. Perhaps there are supplements or herbal remedies that can help.
- Problem: Excessive alcohol. It’s a depressant. Some people mistakenly think alcohol before bed will help them sleep. It might help them fall asleep, but it interrupts healthy sleep cycles. Alcohol earlier in the day can also mess with sleep cycles later that night.
- Fix: Limit alcohol to no more than 3 servings per week, and not right before bed.
- Problem: Crappy diet. All the processed and hyper rich foods we consume place a heavy burden on our systems, making us feel sluggish.
- Fix: Healthy diet (no surprise). Cut out processed foods and cut back on heavier foods, such as red meats and cheeses. Up your consumption of veggies, fruit, nuts and seeds.
- Problem: Mental health issues. Depression, anxiety, seasonal affective disorder… if you’ve experienced these, you know they put a big drain on your energy.
- Fix: Tune up on the basics of hydration, healthy diet, eliminating processed foods, getting some light exercise, good sleep, and reducing external stress as much as possible. Go for a walk. Watch young children or animals at play. Keep a calm atmosphere. And of course, stay in touch with your health care provider for more tips.
- Problem: Medical conditions. Anemia, autoimmune diseases, hormonal imbalances, diabetes, cancer… obviously these are incredibly taxing on our bodies.
- Fix: Work with your health care team for help with this. But always start with the basics of diet, hydration, and lifestyle. These will really go a long way in helping with fatigue, even with a serious medical condition.
There are so many factors involved in fatigue. This is a complex issue. There may be things out of your control, but there are many lifestyle things you can work on, and they don’t require a prescription. Diet, hydration, exercise, sleep, stress management.
Hey, this reminds me of a short little poem:
The best six doctors anywhere,
And no one can deny it
Are sunshine, water, rest, and air
Exercise and diet.
These six will gladly you attend
If only you are willing
Your mind they’ll ease
Your will they’ll mend
And charge you not a shilling.
~Wayne Fields (who, by the way, was a poet and not a doctor)
What about you?
What are your biggest causes of fatigue and what has helped erase that?