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Five ways to fight fatigue

Updated on October 30, 2013

You can’t go too long without sleep. Energy is like a loan, if you go too long without somehow fueling your body with rest to restore energy levels, you end up in debt - and you don’t want to be in debt with your body!

Your body can be quite the mob boss when it starts to realize that you’re not paying what you owe. You begin to fall deeper into debt, stress, anxiety, fatigue and what may feel like actual insanity.

When you’re tired and burnt out, you are at risk of doing some crazy things. Thought it was weird when you put your car keys in the fridge? How about calling someone from your cell phone to ask them if they perhaps know where you left your cell phone? Or maybe sounding like you’re quoting a Dr. Seuss book every time you open your mouth to speak to people who will remember more about the conversation than you did?

If the above video and hypothetical questions were not enough to convince you of the importance of sleep, here is a list of the benefits of getting a good night’s rest:

Over the years it has been reported back that scientists were still trying to figure out why it is that we need sleep.

In a recent article by BBC News, it was reported that scientists have discovered a new reason for why we need sleep.

According to the article, sleep ramps up the production of the cells that make the insulating material known as Myelin which protects the brain's circuitry.

Of course this study was conducted on mice. But, as we know, that still makes it valid. The researchers' findings suggested that a loss of sleep might worsen symptoms of Multiple Sclerosis which is a disease that damages Myelin.

Without sleep, of course, it would be difficult for us to function in everyday life.

Getting rest improves your memory - sleep is said to strengthen your memory skills through a process called Consolidation .

Getting a good night’s rest helps your brain reorganize and restructure memories which helps you become more creative in your wakeful state.

Sleep improves blood pressure and inflammation – it is said that those who sleep for six hours or less have higher levels of inflammatory proteins in their blood.

Sleep improves your ability to perform better, whether you are an office worker or an athlete; with more rest you decrease your daytime fatigue and increase stamina.

Sleep helps maintain a healthy weight . This is not to say that sleeping more will help you stay thin (Sleeping Beauty is not a reliable source of reference here), but sleep deprivation will negatively affect the function of your metabolism. You’re also more likely to grab quick fixes such as coffee and sugary treats when you’re tired and this can sabotage your waistline.

Fatigue is the physical or mental state of being weak and exhausted. Physical fatigue (also referred to as muscle fatigue) is when somebody is unable to physically perform at their normal levels of ability. Mental fatigue involves sleepiness and the inability to concentrate.

Fatigue can be caused by several factors including stress , medication , chronic pain , health issues and sleep problems, amongst other things.

Some of the symptoms of fatigue:

  • Difficulty concentrating
  • Chronic tiredness
  • Aching muscles
  • Dizziness
  • Hallucinations
  • Impaired hand-to-eye coordination
  • Painful lymph nodes
  • Headaches
  • Indecisiveness
  • Impaired judgement
  • Mood swings
  • Slower reflexes
  • Slower responses to stimuli
  • Poor memory (brain fog)
  • Loss of appetite
  • Difficulty with vision such as blurriness
  • Lack of motivation

What to do when you have fatigue

If you think you’re suffering from chronic fatigue, you should see a medical practitioner. If you’re suffering from fatigue as a result of stress, sleep deprivation and anxiety, here are some tips on what you can do for yourself when you feel symptoms of fatigue.

Get more rest

This seems obvious but sleep is easily taken for granted and may be seen as an inconvenience to people who want to get more done within 24 hours. By doing this you create a backlog of sleep you owe yourself. The best thing to do is to make sleep as much of a priority as wakefulness. Try going to bed and waking up in the morning at the same time every day.

Drink more water

Mild dehydration can make you feel tired. Whenever you start to feel lethargic, drink a glass of water. You could also try Dr. Oz’s Wakeup Water :

Ingredients:

  • 8 Cups water
  • 3/4 Cup cooked Barley, (the iron in the Barley fights fatigue)
  • 2 Lemons, (Vitamin C and antioxidants)
  • 1/4 Cup Honey

Instructions

  1. Add the barley to boiling water and soak for 10 minutes before straining and removing the barley from the water.
  2. Squeeze the lemons and add the juice and honey to the water.
  3. Pour the water into bottles to carry with you!

Eat healthier

Although you’re going to want to grab the energy bars, caffeine and sugar-loaded snacks for a quick rush, it is more advisable to recharge your energy levels by supercharging your diet .

Avoid the excessive consumption of alcohol, caffeine, sugar and processed foods. If you must, have them in moderation instead.

Exercise

Get some exercise , even if it is a walk. After all, a walk is said to be better for your energy levels than a nap. Regular exercise increases your energy and reduces fatigue. Exercise also reduces stress, lowers high blood pressure, promotes brain health, improves oxygen and nutrient supply to the cells in your body and even improves your sleeping patterns.

Relax

Reduce your stress and anxiety by quieting your mind. Mental fatigue can be caused by your mind being overwhelmed by thoughts, ideas and concerns which could lead to sleep problems and physical fatigue.

Find a time in the day when you could allow yourself to be in a complete state of calm. Meditate, take a walk through the park (which will also be considered exercise), go to a place where there will be no distractions or find a creative outlet such as doodling, painting, dancing or scrap booking.

Listen to soothing music .

When it all becomes too much, just stop, drop (onto a bed) and roll (your head on a pillow). The best way to combat loss of energy, is to take the time to naturally restore it.

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    • Toytasting profile image

      Toy Tasting 4 years ago from Mumbai

      I think drinking lots of water and healthy food is the key. Thanks for sharing the information. :)

    • breathing profile image

      Sajib 4 years ago from Bangladesh

      I think taking good food and regular physical exercise, taking appropriate rest, spend more time with family are the best practice to avoid fatigue. We should avoid monotony life style. Nice hub. Thanks.

    • FlourishAnyway profile image

      FlourishAnyway 4 years ago from USA

      I have MS and I am utterly exhausted all the time. Sleep is a wonderful, delicious thing. I did not know it restores myelin, too. Now I'll sleep with a vengeance. Good hub with cute photos!

    • maryaliceyoung profile image

      Mary Alice Young 4 years ago from locating...

      LOVE! Very helpful.

    • emilynemchick profile image

      Emily Nemchick 4 years ago from Pittsburgh, PA

      Super interesting, and I loved the pictures, cartoons and video. Awesome hub!

    • profile image

      justreal323 4 years ago

      This is very helpful information.

    • christryon profile image

      christryon 4 years ago

      I was starting to get tired earlier this evening. A tall glass of water is what I needed to stop fatigue in its tracks.

    • Jetstream profile image
      Author

      The Jetstream 4 years ago from South Africa

      That's true! Music is an awesome way to wake up the mind and start the day. It's also good for productivity, so you could balance out a boring routine job or less-than-fun subjects you're studying with some great tunes?

    • KenDeanAgudo profile image

      Kenneth C Agudo 4 years ago from Tiwi, Philippines

      Wonderful! I need this for our subjects are very depressing, solve solve solve hahaha Thank for this hub

    • topclasscat profile image

      topclasscat 4 years ago from London

      Ahaha, great list! The one thing i'm trying to implement is to play some nice energetic tunes. We used to wake up like this in the summer camp... then you do stretching and HURRAAH - your day is great from the first minute! But then you have to fill your day with something good, routine job kills it all!

    • Pamela Mae Oliver profile image

      Pamela Mae Oliver 4 years ago from Georgia

      You did a wonderful job on your article, and it was very entertaining! Great tips! Loved the little mouse with his teddy bear!

    • Jetstream profile image
      Author

      The Jetstream 4 years ago from South Africa

      Thanks for the feedback!

    • profile image

      anastassiadoll 4 years ago

      Awesome article!