Three weeks to fight fatigue

For a person, fatigue is a natural state, unless, of course, it worsens the quality of life and does not become chronic. Feeling tired at the end of a hard day is normal, and sometimes it can even be pleasant.

Another thing is if you feel exhausted physically and mentally from day to day. We have to deal with this kind of fatigue. This can be done in just three weeks.

First week

Task: improve sleep

Ideally, after 7-8 hours of sleep at night, the body should fully recover and tune in for a whole day of productive work. If this does not happen, something may be preventing you from getting enough sleep or you are not sleeping properly. To normalize sleep, follow these simple rules for a week:

• go to bed at about the same time, no later than 23:00;
• no gadgets, movies, computer games and smartphones before bed;
• and no work at night;
• arrange a place for a comfortable sleep: a comfortable bed, sheets made of natural materials, a well-ventilated room;
• avoid sleeping pills and tranquilizers. They only reinforce fatigue. Instead, take “sleep vitamins” D and B at night.₆ in its natural form: drink a glass of milk, eat a banana, an avocado or an apple with a peel. You can brew a soothing infusion of linden or chamomile;
• take a warm shower. It has a relaxing effect by changing the temperature and bringing it closer to body temperature during rest;
• do some stretching exercises. For example, while inhaling, stretch with your arms up, exhale and drop your upper body. The palms should touch the floor. Let gravity act on your back. Breathe calmly;
• get electronic assistants. Smart watches and fitness bracelets monitor the phases of sleep, choosing the optimal time to wake up. We usually wake up naturally at the end of the cycle of deep sleep (recovery of physical strength) and REM sleep (recovery of mental strength). Interrupting sleep “on takeoff”, we expose the body to a number of injuries: auditory (alarm clock), brain (sharp acceleration of brain electrical impulses) and visual (sudden light attack). It is because of them that we are stressed in the morning and feel unwell.

Tip: Change the Fatigue Type

The best way to deal with fatigue is to change its type. When you are physically tired, you need to tire your mind, and vice versa. Knowledge workers benefit from playing tennis or basketball, dancing or boxing, swimming or cycling in the evenings. But after hard physical work, it’s good to watch an intellectual film or read Hesse. At the mere thought of this, you will forget about physical fatigue.

The second week

Goal: eat right

Calcium, magnesium, chromium, iodine, vitamins C, D and B₂ are valuable allies in the fight against fatigue. Add them to your daily diet to feel energized every day.

For breakfast, you should drink milk and orange juice, eat eggs, granola, or sandwiches made from whole grain bread with butter. Fatty fish, fresh vegetables and legumes are good for lunch. The optimal dinner is seafood, a green salad with olive oil, rye bread and a yoghurt dessert with dark chocolate. Remember to drink about two liters of water a day and herbal teas.

Tip: Book a Shiatsu Massage

This ancient technique helps to relax the body, stimulates blood circulation, improves the supply of oxygen to tissues and the removal of metabolic products from the body. You can learn some shiatsu massage techniques and apply them at home before going to bed.

Third week

Challenge: Learn to manage your time

Very often we experience stress because we take on too many things, and then do not understand how to do everything. The ability to manage your time is one of the secrets of the psyche that does not yield to fatigue.

In order to succeed and not get tired, you need:

• stop blaming yourself. The more you feel guilty about your own fatigue, the more it takes over. Put things in order! Free your life from everything that clutters it up: set priorities, get rid of conflicting desires, resolve obvious or hidden conflicts. At least try;

• keep a diary. Take a few minutes in the evening to reflect on the events of the day. Divide your notebook into two columns. In the “Sun” column, mark everything that gave you pleasure (lunch, a smile from a passerby, successful shopping). You will be surprised at how many reasons for joy each day brings. In the same way, fill in the “Cloud” column and write down your reaction. After analyzing the result, you will understand how to fill every day with positive phenomena and eliminate what upsets you;

• plan things in advance. Make lists – one or many. They unload the head. Write down everything that needs to be done tomorrow, this week, before the end of the month. Feel free to cross out optional tasks that can be entrusted to someone from relatives or colleagues. Be sure to leave time in your schedule for rest, walking, meeting with friends.

Tip: see a doctor

If all these actions do not change your condition for the better, and the stress only gets worse, you should go to the doctor. Tell me about your fatigue. You may have anemia, hormone problems, low blood pressure, or high blood sugar. If necessary, the doctor will prescribe tests and send for examination.

About the author: Henri Rubinstein is a French neurologist specializing in the treatment of depression and chronic fatigue syndrome.