Have you ever noticed that you yawn all the time at work? You start to lose attention and feel as though your eyes are heavy with tiredness. You also start to nod asleep. Should this occur frequently, you might be experiencing exhaustion or fatigue.
A weariness, sleepiness, or loss of energy that does not go away with resting is called fatigue or exhaustion. People may experience physical or mental exhaustion. Feeling worn out all the time is called fatigue. It's a condition of physical or mental tiredness that makes it harder for you to stay focused. Fatigue at work is especially harmful to both the employer and the employee. Exhausted employees are more likely to experience job burnout.
Stress, lack of sleep, poor diet, and other lifestyle issues can all contribute to fatigue during working hours. Try these self-help suggestions to boost your energy levels.If you experience fatigue, which is defined as an overpowering tiredness that does not go away with rest and sleep, you may have an underlying medical condition. Consult a general practitioner for assistance.
Tips to fight fatigue at all levels
We have brought you a four-dimensional approach to dealing with exhaustion due to work or at work. Most of the time, one is well aware of what is causing them to be tired physically or psychologically. If you are not aware, take time for yourself, think, and jot down points. Once you spot the reasons, it becomes easy to solve properly.
Don’t worry; in this article, we have discussed a four-dimensional approach to fighting day fatigue in own comfort. With a few simple lifestyle changes, you can put vitality back in your life.
Fight fatigue - Dietary
Take a close look at your nutrition; it's critical if you desire greater energy in your everyday life.
Plenty of water – When next time you feel tired check when you lifted your glass of water. Yes, dehydration makes you tired. A glass of water will help do the trick, keep sipping in intervals. Hydration doesn’t mean only water but liquids like juices, buttermilk, coconut water, anything that is mild and cooling.
Never miss breakfast – Food boosts your metabolism and gives the body energy to burn. The brain relies on glucose for fuel, so choose carbohydrate-rich breakfast foods such as cereals, eggs, fruits or wholegrain roti/chapati.
Don’t skip meals –Going too long without meals causes blood sugar levels to drop. Eat regularly to stay energized throughout the day.
Eat a healthy diet – Increase your intake of fruits and vegetables, healthy grains, low-fat dairy products, and lean meats. Reduce the consumption of high-fat, high-sugar, and high-salt foods.
Don’t overeat – Large meals can drain your energy. Instead of eating three big meals per day, try eating six mini-meals. This will result in more constant blood sugar and insulin levels. You’ll also find it easier to lose excess body fat if you eat this way.
Eat iron rich foods – Women, in particular, are prone to iron shortage (anaemia), which can cause fatigue. Make sure your diet includes iron-rich foods such as lean red meat, spinach. Legumes, pumpkin seeds and quinoa.
Drink Tuskca Multivitamin - Lack of certain vitamins and minerals may cause fatigue. Tuskca Multivitamin effervescent tablets provide 27 vitamins and minerals and also hydration.
Fight fatigue - Sleep
In many of the cases of youth mass feeling exhaustion at work is lack of enough sleep, or poor quality sleep.
Get enough sleep – Two-thirds of adults experience sleep issues, and many do not receive enough sleep to maintain alertness during the day. Some tips for having a good night's sleep include going to bed and waking up at the same time every day, avoiding naps throughout the day, and taking a warm bath or shower before bed.
Limit caffeine – Too much coffee, especially in the evening, can lead to insomnia. Limit your caffeine intake to five or fewer drinks per day, and avoid them after dinner.
Practice to relax –Worrying about difficulties while lying in bed is a common cause for sleeplessness. Experiment with several relaxation techniques until you find one or two that work for you. For example, you could imagine a peaceful environment, concentrate on your breathing or try doing yoga nidra.
Avoid sleeping pills – sleeping pills are not helpful in the long-run. You get a lot of side effects, instead may try herbal sources that are adaptogen like nutmeg, ashwagandha etc.
Fight fatigue - Lifestyle
Quit smoke – For the body to make energy it needs to combine glucose with oxygen, but the carbon monoxide in cigarette smoke reduces the amount of oxygen available in the blood. Therefore, smokers typically have lower energy levels than non-smokers.
Dedicating time for exercise – physical activity boosts energy levels, while a sedentary lifestyle is a known cause of fatigue. We all know physical activity has many good effects on our body and mind. A good bout of exercise makes you sleep like a baby.
Stay active – reduce sedentary behaviors such as watching television, scrolling social media for hours and using computers.
Workplace issues – Workplace disagreements, burnout, and hard employment are typical reasons of weariness. Take action to resolve the issues at work. Consulting with your human resources officer is a smart place to start.
Fight fatigue - Psychological
Did you know that between 50 and 80 per cent of fatigue cases are mainly due to psychological factors. And females are more in this category.
Talk about it – There is evidence to suggest that talking therapies, including cognitive behavioral therapy or counselling, may be effective in combating fatigue. For a referral to "talking" treatment, see your physician.
Reduce stress – Energy is greatly depleted by stress. Make an effort to incorporate calming pursuits throughout your day. This could be going to the gym or engaging in more mild activities like yoga, meditation, reading, listening to music, or hanging out with friends. Your energy will increase with whatever calms you down. Consider yourself and try not to over-stress yourself.
Sometimes do nothing – Stop running behind things. The drawback of modern life is the pressure to achieve big and the best always and in every aspect of life. This idea makes life exhausting. Take some time every day to pause and relax.
Have Fun – Excessive commitments and pressures may prevent you from prioritizing laughter or fun moments. Laughter is one of the most effective energy enhancers. Keep smiling, laugh often.
Most people experience drowsiness after lunch. This mid-afternoon decline in energy levels is caused by the brain's circadian cycle and is 'hard wired' into the body. There are techniques to decrease the intensity of the slump, such as having a protein and carbohydrate mix for lunch, preferably not a heavy but nourishing meal. Carbohydrates supply glucose for energy. Protein helps your mind stay focused and alert. Get active, listen to music, go for a brisk walk, or even stretch for 10 minutes at your desk to improve blood flow and energy levels.