When you wake up in the morning do you wish you could stay in bed? Do you feel tired and weary with little appetite for a new day?
If so, you are not alone - an estimated one in 10 people suffers from tiredness. You may have had a good night’s sleep yet you wake up feeling exhausted. The simplest tasks seem to require huge effort. You find it hard to concentrate and feel you just cannot keep up with the world.
Fatigue is more prevalent in society than you may think. Research indicates more than half the patients treated by family doctors today say they are suffering from tiredness.
For many it’s just a stage they are going through and with the benefit of a few good nights’ sleep they recover without help. For others, it can be a recurring problem or one that besets them for years.
While stress and depression tend to be one of the most frequent reasons for tiredness, there are many other causes, say doctors. These include nutritional deficiency, anaemia, low blood pressure, food allergy, chemical sensitivity, infection and diet.
Tiredness can be brought on by stress, thyroid problems, depression, strenuous exercise, the side-effects of prescription medicine or not getting enough sleep.
Experts say most women who give birth suffer from tiredness in the days and weeks afterwards. Having a baby is a major life event and it takes time for the body and mind to adjust to this.
What is the best way to cope with tiredness? Rest. It may sound simple but it tends to do the trick, especially if you are suffering from run-of-the-mill fatigue. Allow yourself longer periods of time for sleep at night. In addition, try to have at least one or two rest periods during the day - even if only for five to 10 minutes - preferably in the late morning and late afternoon. This may help boost your energy levels.
While rest may not make your tiredness disappear, it will certainly help. However, too much rest can sometimes lead to more fatigue so be careful not to get into a vicious circle.
Fatigue can be reduced by efficient planning and pacing. Schedule activities so that you are not doing too many strenuous tasks in a row and be flexible. If you feel below par do not push yourself too hard. The cupboard overhaul, five mile jog or home decoration can all wait.
Ways to beat fatigue
1. Get more sleep. The importance of sleep cannot be under-estimated. It is as essential to health as food and water. Yet many people willingly deprive themselves of it and are then surprised when they feel fatigued. Reducing your normal quota of sleep by an hour and a half for just one night can lower day-time alertness by 33 per cent.
Most adults need seven to eight hours sleep a night. It is possible to catch up on lost sleep - a day in bed will easily recharge your weary batteries.
Local doctor Joe Fitzgibbon, the author of a book on coping with tiredness entitled Feeling Tired All the Time, says if you need more sleep, make sure you get it. “It may be worth your while to adopt a different use of the alarm clock, depend on it to get you into bed, not out of it!”
2. Be more organised. This may reduce your chances of feeling fatigued. Spread your energy productively and make sure you do not have to do too many demanding chores at once. Focus on your top priorities when you feel at your best. So, if your energy levels are highest in the morning try to get through your toughest tasks then. In this way, if tiredness sets in, it will be the less important activities that need to be delayed. Allocate different jobs to different days and be willing to break your routine, if necessary.
3. Adopt a positive attitude. Filling your mind with negative and destructive thoughts will sap your energy. If you keep telling yourself that you feel tired/fed-up/miserable then this may become a self-fulfilling prophesy. Boredom, worry and guilt will also drag you down.
4. If you are the mother of a small baby accept all offers of help. Allow family and friends to take the baby for a walk or babysit for a night while you and your partner or friends enjoy a well deserved break.
5. Regular exercise can help boost your energy levels. It will improve your circulation as well as the condition of your heart, lungs and muscles. If you aim for 20 minutes three times a week you’ll soon notice the difference. Your energy levels will increase, you’ll feel more positive and sleep more soundly.
6. Eat well. Fruit, vegetables and nuts combined with carbohydrates, such as bread, pasta, rice or fish provide a nutritionally balanced diet. Reduce your intake of caffeine, alcohol and sugary snacks. While they may give you a short-term lift they can stress your body and tire you out a few hours later. Drink lots of water and try to stop smoking.
7. Cheat. Take short cuts. Certain things can take care of themselves while you do something else. Vacuum around furniture if you do not have time to give carpets a thorough clean. Leave dishes to drain and iron just the parts of clothing that will be seen (don’t take off your jacket if you’ve only ironed the front of your shirt! ). You will save time which you can put to good use - resting.
8. Cultivate the art of saying “no”. Do not commit yourself to doing too much. Cut down on chores and commitments where possible. If you are finding it a strain to attend choir practice or take next door’s children swimming, say so and find someone else to take over or share the job.
9. Try to reduce your emotional stresses. Are you worried about something - money, family or your relationship - this can make you feel more tired. If you do have a problem discuss it with your partner in a calm, reasonable way. Avoid provoking an argument. If you think you need help do not be afraid to ask for it. Speak to your doctor, public health nurse or visit a relationship counsellor. Talk to a trusted friend if you prefer to confide in someone you know.
10. Breathe better. Before getting out of bed take 30 deep breaths through your nose. This will help you get as much oxygen to your cells and tissues as possible. By practising it daily for a few weeks you will increase your energy levels and feel more alert.
