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Overloaded schedules and stressful lifestyles often prevent people from getting adequate amounts of sleep. When people are tired they tend to become irritable and easily distracted during the day. Getting more sleep and relieving most types of worries can help people combat fatigue and function more productively at work or at home.

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EditSteps

  1. Combat Fatigue Step 1.jpg
    1
    Assess your schedule. If you are not regularly sleeping for at least 8 hours per night, try to decrease your commitments.
    • If possible, reduce hours spent at work, recruit family members to help with household chores and assign yourself a bed time.
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    2
    Take action to reduce stress in your life.
    • Meditate, exercise and spend time with friends and family. Try not to dwell on issues where outcomes are beyond your control, especially if they frequently keep you up at night.
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    3
    Overhaul your diet.
    • Eat foods that are high in protein such as meat and beans. Avoid foods that are fatty or sugary, such as cookies and chips. Also reduce the amount of simple carbohydrates, such as white pasta and rice, you consume.
    • Eat small, frequent meals and snacks to prevent fatigue caused by hunger.
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    4
    Avoid excessive consumption of caffeine, and do not have any at night either.
    • A small amount of caffeine in the morning can give you a burst of energy, but when caffeine is consumed at night you will find it difficult to fall asleep, making you more tired in the morning.
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    5
    Hydrate yourself with water, fruit and vegetables.
    • Adequate hydration keeps your blood thin and able to be pumped more efficiently through the body, reducing fatigue.
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    6
    Splash water on your face or take a cool shower to help you feel more alert.
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    7
    Lower your thermostat so your sleeping room is cooler than normal. You should feel comfortable wrapped in a blanket. Your body temperature will drop at night, and it is important that you avoid becoming uncomfortable and waking up during sleep.
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EditTips

  • Avoid sleeping with pets. You may not notice, but their noises and movements can frequently wake you up at night preventing you from falling into a deep sleep.
  • Jot down a list of concerns that make you feel stressed and worried throughout the day. Review them about an hour before bed time, and plan how you will work to tackle them in the coming days. This clears your mind up from worrying about these issues as you fall asleep, allowing for better quality of sleep.

EditWarnings

  • Avoid over-the-counter medications designed to combat fatigue. These often contain caffeine. Large doses of caffeine with make you feel awake for a short amount of time, but once it wears off you will usually be even more tired unless you continuously take the pills. Taking caffeine pills too often can strain your heart and make you feel jittery.


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EditSources and Citations

Article Info

Categories: Conditions and Treatments

Recent edits by: Veracious

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