It’s a well-known fact that inadequate sleep can affect your health, your work and your relationships. Snoring and sleep apnoea are very common causes of fatigue, and a number of our patients want to treat it because they feel tired too often. If you don’t know the cause of your fatigue, you should speak to a health professional because treating the cause is often preferable to treating the symptom. While you’re looking into treatments, here is some advice on how to manage your daily fatigue.
Dehydration can amplify feelings of fatigue and make it difficult for you to focus on tasks. Make sure you drink plenty of water and be cautious with caffeine. It can be tempting to drink more caffeine when you’re tired, but caffeine can dehydrate you if you have too much.
Getting yourself into a fit and healthy state will help your circulation and stave off some fatigue, but so can small amounts of regular movement throughout the day.
Stand up and stretch regularly, take short walks whenever you can and take the stairs whenever available. Regular movement will help reduce your sleepy state of mind, especially if you regularly work at a desk.
Expose Yourself to Sunlight
Sunlight helps your circadian clock to regulate itself, which helps you get into proper sleep cycles. It also helps you stay awake during the day.
Sit near a window when you’re at work or taking public transport, have lunch outside, go for a walk whenever possible. While you seek out that sunshine, though, remember to protect yourself from the harmful UV rays. The goal is to see natural light, not to catch a tan.
Develop Healthy Eating Habits
Simple adjustments to your eating habits can make a big difference to how you feel throughout the day, but if you’re on a specialised diet because of other health considerations, don’t stray from it without first consulting your doctor.
Don’t skip meals because this naughty habit can make your blood sugar levels crash and contribute to fatigue. This especially includes breakfast which gives your metabolism a good boost at the start of your day.
Smaller meals can help you avoid that feeling of “food comas,” and snacks in between small meals can help keep your energy levels up.
It’s often best to avoid foods that are high in fat and sugar, which can throw your blood sugar levels up and down. You may also want to avoid foods that are high in salt, so you don’t get dehydrated and sleepy.
Reduce Alcohol and Caffeine
Caffeine can disrupt your sleep cycle and keep you awake at night. Alternatively, if you have too much caffeine too early in the day, it can cause an afternoon crash.
Alcohol prevents you from going into deep restorative sleep, which can leave you fatigued even after 8 hours. More importantly, alcohol causes inflammation of the nasal and throat passageways, which can affect your breathing, reduce your sleep quality and make snoring and sleep apnoea worse.
When you’re feeling tired, it’s tempting to say it. Try using a replacement phrase when you feel like having a whinge. For example, swap the words “I’m tired” for something more positive like “I’m having a good day” or “I’m a strong capable person.” Even if you only say it to yourself, it can help you re-energise in a small way.
If you experience regular fatigue, try to find and treat the root cause of it. You can speak to your health professional, or if it’s snoring and sleep apnoea making you tired, come in and speak to one of our nurses who specialise in snoring and sleep apnoea treatments.