Tips to Combat Daytime Fatigue
Fatigue is common among adults, especially after middle age. Many times, fatigue is due to one or more lifestyle issues relating to sleep habits or physical activity. In some cases, it is caused by medications or physical or mental health conditions. One of the most common sleep issues that can lead to daytime fatigue is sleep apnea.
Sleep apnea is a condition characterized by interruptions in breathing while sleeping. If you live in or near Colorado Springs, the Breathing and Sleep Center can diagnose and treat your sleep disorders.
In this article, we’ll explore a few tips for combatting daytime fatigue. These tips can help boost your energy and, in some cases, even slow down the aging process.
9 Tips for combatting daytime fatigue:
Rule out health issues
Fatigue is a common symptom of many health issues such as thyroid disease, heart disease, anemia, diabetes, sleep apnea, and more. If you feel excessively tired during waking hours, speak with your healthcare provider about diagnostic testing options.
Additionally, certain medications can cause or contribute to fatigue including diuretics, anti-depressants, blood pressure medications, allergy medications, and more. If you experience fatigue after beginning a new medication, alert your healthcare provider.
Increase physical activity
When you’re tired, the last thing you want to do is work out. However, research has proven that physical activity can improve energy levels and overall quality of life. When you’re physically active, you have more self-confidence, and your muscles, heart, and lungs work more efficiently.
While any exercise is beneficial, some research indicates that yoga can be remarkably effective for improving energy. In one British study, participants reported improvements in confidence, thought processing, and energy after 6 weeks of 1-day-a-week yoga classes.
Dehydration can have a significant impact on your energy and overall physical performance. In addition, research has shown that it can impact alertness and concentration. The best way to know if you are drinking enough water is to check the color of your urine. If it is darker than straw-colored or pale yellow, you need to increase your water intake.
Go to bed early
Lack of sleep can increase daytime fatigue. If you find that you are not getting enough sleep, try going to bed earlier. One study revealed that participants who were able to sleep as long as they wanted had less fatigue and more vigor.
If you feel sleepy during the day and you’re able to, take a brief nap. This will improve learning and performance and increase wakefulness. For most people, 10 minutes is enough. Avoid sleeping for more than 30 minutes or you may have difficulty sleeping that night, which will continue the cycle. According to the American Academy of Sleep Medicine, a cup of coffee following a nap may improve energy levels more.
Take fish oil
According to medical experts, omega-3 is good for year heart and may also have an impact on feelings of alertness. One study revealed that participants who took fish oil for 21 days reported faster mental reaction times and increased feelings of vigor.
Pay attention to your biological clock
Some people are morning larks- they get their burst of energy first thing in the morning, while others are night owls who do better at the end of the day. This is determined by genetics and brain structure, which means they are hard to change. Therefore, instead of fighting against it, get to know your own biological clock, or circadian rhythms and schedule your day when your energy is at its best.
Excess weight can increase your feelings of fatigue. Losing the extra pounds can improve energy levels, mood, and overall quality of life. Some tips for losing weight include increasing physical activity, reducing portion sizes, and eating balanced meals.
Eat more often
Eating smaller meals throughout the day has been proven to steady blood sugar levels, which can help combat daytime fatigue. Instead of choosing simple carbohydrates and sugary snacks, choose whole grains and complex carbohydrates. These take longer to digest, which can reduce blood sugar crashes.
Schedule Your Sleep Apnea Consultation with the Breathing and Sleep Center
Sleep apnea can significantly impact your quality of sleep and increase feelings of daytime fatigue. If you find that you often experience fatigue even after getting a full night’s sleep, you may have sleep apnea.
The Breathing and Sleep Center in Colorado Springs has a team of sleep doctors dedicated to diagnosing and treating sleep apnea and other sleep disorders. We work with Colorado residents of all ages. Our treatments can help you improve your breathing and get back your daytime energy.