How to Relieve Fatigue

Fatigue, often described as feeling tired, heavy, or weary, varies from person to person based on factors like environment, physical condition, and age. While fatigue after intense exercise usually goes away with rest, persistent daily fatigue may require attention.

Causes of Fatigue

Common causes of daily fatigue include poor nutrition, fatigue or lack of sleep, habits like smoking or drinking, and hormonal changes related to menstruation or menopause. This type of fatigue often intensifies in the afternoon or evening. Stress-induced fatigue is also common, triggered by issues like relationship troubles, work pressure, or major life changes, such as moving or changing jobs. In such cases, fatigue may be most noticeable in the morning before going to work.

Health Conditions Associated with Fatigue

If fatigue is persistent, it can lead to conditions such as depression, psychosomatic disorders, anxiety, and panic disorders.

Fatigue can also be a symptom of various illnesses. For instance, if fatigue is accompanied by chills or fever, an infection like the flu could be the cause. Diabetes, often without early symptoms, may eventually present with fatigue, thirst, and weight loss as it progresses. Other potential causes include sleep apnea, thyroid disorders, chronic hepatitis, cirrhosis, or even cancer.

Ways to Manage Fatigue

To relieve fatigue, consider these five points to rest both body and mind:

1. Focus on balanced meals with the five essential nutrients: carbohydrates, vitamins, minerals, protein, and fats.

2. Incorporate about 30 minutes of aerobic exercise or squats each day.

3. Schedule time to relax and relieve stress.

4. Take a bath at around 38–40°C (100–104°F) to unwind.

5. Prioritize quality sleep to help the body and mind recover from fatigue.

Improving sleep quality is especially essential, as it helps release growth hormones that aid in the body's overall recovery.

How to Achieve Quality Sleep

The key factors for quality sleep are body temperature, melatonin, the biological clock, and the autonomic nervous system. Aligning these factors promotes restful sleep.

1. Create a Comfortable Sleep Environment

The ideal indoor temperature for sleep is 33±1°C (91±2°F), with a humidity level of 50±5% RH. Choose comfortable bedding and create a relaxing environment for better sleep.

2. Value Your Pre-Sleep Routine

Spend time relaxing before bed to activate the parasympathetic nervous system, which facilitates restful sleep. Soak in a lukewarm bath around 40°C (104°F) for 10–15 minutes, followed by light stretching to enhance relaxation. Using aromatherapy before bed can further boost relaxation and improve sleep quality.

3. Eat a Breakfast Rich in Tryptophan

Breakfast is also essential for quality sleep. Foods high in tryptophan—like soy products, dairy, nuts, and bananas—help produce serotonin, which in turn is essential for melatonin production, aiding sleep.

Quality sleep is vital for relieving fatigue, so focus on these tips to improve your sleep and incorporate them into your routine.