Have you ever woken up from sleep, and felt like every bone and muscle in your body planning a mutiny against working that day? Well, of course it doesn’t make sense logically, especially after you had a good night’s sleep, but tell that to your body which feels like that of a 90-year-old. When trying to pinpoint the root cause of exhaustion, it’s important to consider a wide range of potential contributors, including bad habits, medical conditions, job stresses, personal troubles, and more. Read on to know about what causes fatigue and how to beat it effectively.
What Is Fatigue?
Fatigue refers to a state of extreme weariness that can originate from both the body and the mind. Anybody can have experienced this, although adults tend to more frequently. Fatigue is distinct from simple exhaustion. We all experience fatigue from time to time, but persistent tiredness that does not improve with rest or that does not follow periods of increased activity may be a sign of a more serious health problem. Keep in mind that exhaustion can be caused by a wide variety of variables, including your way of life, your mental and social health, your physical health, and even certain drugs. Here are some common stressors of fatigue:
1. Insufficient Sleep
The average human adult needs a minimum of eight hours of sleep every night. Some people have trouble sleeping because of circumstances like an untidy bedroom, young children in the neighborhood, or outside noise.
Various stresses and difficulties can be anticipated at various points in one’s life. Negative effects on health and well-being have been linked to prolonged exposure to stress. Our sympathetic autonomic nervous system is activated while we’re under stress. The ‘fight or flight’ response is another name for this. The fight-or-flight response prevents our bodies from relaxing and digesting food. This might cause us to feel drained and worn out. Exercise, deep breathing, meditation, and keeping a diary are all effective strategies to deal with stress.
3. Sedentary Lifestyle
The exhaustion you experience may be a result of your sedentary lifestyle. Fatigue and tiredness are side effects of not exercising enough, which in turn adds to weight gain. Getting some exercise not only increases our stamina but also has been shown to improve our mental health and lucidity. Stress and sleep quality both benefit from regular exercise. First, try increasing your daily walking time to at least 20 minutes. If you have a pre-existing medical condition or injury, you should see your doctor before beginning any form of strength training.
Possible fatigue-inducing drugs include antihistamines, antidepressants, anxiety drugs, sedative medicines, beta blockers, muscle relaxants, and topiramate. The reason for this is because there are drugs that might cause weariness. Fatigue is a common side effect of stopping medicine, as the body readjusts to its new state.
5. Poor Diet
Since processed and sugary foods don’t supply the body with the nutrients it needs to operate normally, eating them might lead to feelings of exhaustion. Both overeating and undereating can affect glucose and insulin levels in the body. We need food to keep going! The body’s energy levels might be negatively affected by a lack of proper nutrition. Possibly leading to feelings of sleepiness and exhaustion. The solution is to cut less on processed and sugary meals. Consult a medical professional if you’re unsure about what foods to include in your diet.
6. Inadequate Rest
The cause of fatigue is that you are either not resting enough each night or you are waking up several times throughout the night. Stress, excessive thought, too much coffee, pain/discomfort, drugs, not getting to bed at a healthy hour, shift work, & using technology before bed are all factors that might contribute to poor resting. Establishing a regular bedtime routine; cutting back on caffeine, bright lights, and screen time a minimum of 1 hour before bed; eating dinner no later than two hours before bed; exercising during the day; using a meditation or sleeping app; and sticking to these measures consistently.
How To Combat Fatigue?
Due to the diversity of symptoms, diagnosis might be difficult. To rule out medical conditions, your primary care physician (PCP) may conduct a physical exam. Acupuncturists, chiropractic care, dietitians, naturopaths, nutritionists, physiotherapists, and psychologists are also qualified to diagnose and treat tiredness.
Weariness and exhaustion are normal feelings that many individuals may relate to. Fatigue has negative effects on physical as well as mental well-being if it persists over time. Several major issues were examined, including a lack of sleep, excessive tension, pain, insufficient exercise, medicine, and an unhealthy diet. If you want to treat your exhaustion effectively, you should consult a qualified medical professional. So, what is your ideal way to beat fatigue? Let us know in the comments section!
- Recommended Amount of Sleep for a Healthy Adult: A Joint Consensus Statement of the American Academy of Sleep Medicine and Sleep Research Society, NCBI
- Physiology, Stress Reaction, NCBI
- Management of Medication-Induced Psychiatric Disorders, NCBI