If you’ve been feeling extremely tired for a while, you may want to look into the causes of fatigue and the things you can do about it. Suffering from fatigue can be very problematic and could lead to not having the energy to do anything, even to go out with friends and have some fun. Of course, you could see your doctor to find out if there’s a treatment for it, but a doctor’s visit is not always required. The following causes of fatigue are easy to spot for yourself and there are plenty of ways to resolve it.
Yes, this one might seem obvious, but here’s the thing: an occasional bad night’s sleep won’t do much to your body, but chronic insomnia is one of the most common causes of fatigue out there. When I suffered from insomnia for a while because I was simply too stressed, I created an evening routine that avoided all electronic devices with a screen. After dinner, I would watch TV for only a little bit, I would not allow myself to go online and my phone would be on silent. After taking a relaxing shower, I would lie in bed and read a book or a magazine, often with a cup of chamomile tea. Studies have shown that the bright screen from your television, computer and mobile phone keeps your brain going instead of getting it ready for sleep, so putting your electronics away after dinner is a good idea to get rid of insomnia and fatigue.
2. Not Enough Exercise
You’re probably wondering how on earth you could exercise when you feel so extremely tired, but doing some exercise will boost your energy and will fight fatigue in no time. People who suffered from fatigue and started exercising regularly have said that they feel less tired than before. The good thing about it is that you don’t necessarily have to sweat it out at the gym. There are small things you can do to sneak in some exercise in your daily schedule, such as going for a walk outside or taking the stairs instead of the elevator. Of course, sweating it out at the gym has its pros, and taking a Zumba or yoga class can be a fun way to get your energy flowing.
3. You Have a Poor Diet
Your diet will show itself in every aspect of your body and it could be one of the causes of your fatigue. Do you have a sweet tooth, like me? Too much sugar is not only bad for your diet, it also makes your blood sugar level fluctuate, which causes your energy to rise and drop quickly, making your fatigue even worse. A healthier option of sugar is fruit. I usually have "easy fruits" like a banana or an apple as a snack and will leave "dessert sugars," like a small square of chocolate or a cookie, for after dinner. I also try to avoid sugary drinks, like soda.
4. You Are Stressed or Depressed
The thing with stress, fatigue and depression is that one often leads to the other. Stress could lead to insomnia and insomnia can cause fatigue. When you suffer from fatigue, it can cause more stress and even a depression in the long-term. This has to do with the fact that you may not feel like yourself, being so exhausted and having no energy to get up and do something. The best thing you can do to reduce stress is taking a step back at work or in school and you could even tell your family and friends that you’re taking some time for yourself, if that feels right. By reducing stress you increase your chances of a good sleep and you will have much more energy to exercise and feel good about yourself again.
Some medications could have fatigue as a side effect. Some women are reluctant to go back to their doctor and say that their medication isn’t working out for them, but you shouldn’t feel bad about it. Medication works differently for everybody and it’s really OK to contact your doctor and ask for an alternative. You could also ask about what you can do to reduce the side effects and another alternative is to try natural medication methods. These only contain natural ingredients and usually have fewer side effects.
6. You Drink Too Much Alcohol
Oh, how we love to have a glass of wine with our loved one or girlfriends over dinner… And yes, the occasional glass of red wine is proven to be good for heart health. Unfortunately, too much of it could interrupt your sleep and can eventually cause serious fatigue. Also, alcoholic beverages like white wine and cocktails contain a lot of sugar, which will cause your blood sugar level to fluctuate. Doctors say that one glass of red wine a few times per week is good for your health, but if you drink more than one glass per day, this might be the answer as to why you’re feeling so exhausted lately.
7. Your Routine is Messed up
I always think it’s interesting how the body reacts upon routine. I can get up very early for a whole week and be full of energy, but then feel extremely tired if I wake up later one morning. The body just functions better when it has a routine. That goes for going to sleep and waking up, but also for eating. If you go to sleep, wake up and eat whenever you feel like it, you'll probably suffer from fatigue at some point because you’re confusing your body and it can’t keep up with you. Try to go to bed, wake up and eat at fixed times for a week and see if your fatigue improves. It definitely worked for me.
These are just some of the causes of fatigue and they're all fairly easy to resolve by adjusting some of the things you do in your daily life. Eating healthier, exercising more and making sure you relax before bedtime are examples of things you can do to increase your energy, but there are so many more ways. What did you do to fight fatigue?