Fatigue. It’s that constant feeling of exhaustion and weariness that can make even the simplest tasks feel like a monumental challenge. Whoever you are and whatever you do, when you’re busy, ambitious and driven, you’re ALWAYS toeing the line between being busy and energetic and being in desperate need of a duvet day.
People always get confused as to what I do, because most performance coaches focus solely on the mental aspects of performance. I choose to look at the whole person and ALL the factors that contribute to success. When it comes to fatigue, there are some massive physical barriers that can easily be overcome to avoid fatigue and get yourself out of it when it arises.
If you’re experiencing fatigue, it’s essential to identify the underlying causes so that you can address them. So what are the causes and how can we treat them?
1. Lack of Sleep
One of the most common causes of fatigue is a lack of sleep. You may be tempted to sacrifice sleep to get more work done or to have more time for all the other stuff you want to cram into the day. However, lack of sleep can have serious consequences on your physical and mental health. It’s the first thing we throw under the bus when life gets busy and yet it’s probably the most vital thing to our performance in any walk of life.
Prioritize getting a good night’s sleep. Aim to get between 7-9 hours of sleep every night, and establish a consistent sleep schedule by going to bed and waking up at the same time every day. Chuck out the iphoen and the tablet for an hour before bedtime, and create a sleep-conducive environment by having a warm shower or bath before bed and stepping into a cool, dimly lit bedroom with good curtains to block out any streetlights or other artificial light at night.
2. Poor Diet
If you’re not eating a balanced diet that provides your body with the nutrients it needs, you may feel tired and sluggish – this is your body trying to tell you it’s not getting what it really needs. Consuming too much sugar and processed foods can also lead to spikes and crashes in energy levels, which can exacerbate fatigue.
The remedy to this is obvious – aim to eat a balanced diet that includes plenty of fruits, vegetables, whole grains, and lean protein. Avoid consuming too much sugar and processed foods, and aim to eat a variety of nutrient-dense foods that provide your body with the vitamins and minerals it needs to function properly.
3. Stress and Anxiety
When you’re under constant stress or feel anxious, your body releases stress hormones that can interfere with sleep and leave you feeling tired and depleted. Your mind is constantly on the go and your anxiety can also manifest with physical symptoms such as racing heartbeats, irritability and difficulty focusing and communicating. This is obviously not going to be conducive to your best performance.
If you still think meditation, mindfulness, journalling and gratitude diaries are woo-woo guff, then maybe this is why stress and anxiety are inducing fatigue for you…? Crack on and start exploring your own emotions and internal dialogues a little more…
4. Dehydration
When your body doesn’t have enough fluids, your blood volume drops, which can reduce oxygen flow to your muscles and organs, leading to fatigue.
Again, the remedy is simple: Drink more! As a general rule of thumb, aim to drink at least eight 8-ounce glasses of water every day. If you’re engaging in strenuous exercise or working in hot weather, you may need to drink more to replace the fluids you’re losing. Don’t worry, tea and coffee count, but steer clear of added sugars and be mindful of how caffeine affects you; some of us are more sensitive to this than others so consider decaf if you’re someone that gets a bit of a buzz after a nice dark brew.
5. Lack of Physical Activity
When you’re not getting enough physical activity, your muscles and cardiovascular system become weaker, which can lead to feelings of tiredness and fatigue. But there’s also the mental impact of physical activity; the flood of happy hormones that exercise brings you are a sure fire way to combat fatigue, increase energy and focus and give you a natural high. It can also help you focus on some of the other points here like getting better quality sleep and motivating you to eat better too.
To combat fatigue caused by lack of physical activity, aim to engage in at least 30 minutes of moderate-intensity exercise every day. This could include activities such as brisk walking, cycling, or swimming. Regular physical activity can help improve your energy levels and overall physical and mental health. But also focus on HOW you move. Yoga, pilates, stretching and other movement practices can really help to ease out aching, stiff muscles from spending all day travelling or sitting at a desk.