If you feel tired often, read this:
Fatigue can be from physical or mental tiredness.
I will break down tiredness in simple terms so you can understand it and restore your energy.
Letโs dive in ๐๐
I will break down tiredness in simple terms so you can understand it and restore your energy.
Letโs dive in ๐๐
There are 3 main types:
1. Short-term
Transient fatigue is acute fatigue brought on by extreme sleep restriction or extended hours awake within 1 or 2 days.
1. Short-term
Transient fatigue is acute fatigue brought on by extreme sleep restriction or extended hours awake within 1 or 2 days.
2. Long-term
Cumulative fatigue is fatigue brought on by repeated mild sleep restriction or extended hours awake across a series of days.
Cumulative fatigue is fatigue brought on by repeated mild sleep restriction or extended hours awake across a series of days.
3. Night Shift
Circadian fatigue refers to reduced performance during nighttime hours, particularly during an individualโs โwindow of circadian lowโ (WOCL) (typically between 2:00 a.m. and 05:59 a.m.).
Circadian fatigue refers to reduced performance during nighttime hours, particularly during an individualโs โwindow of circadian lowโ (WOCL) (typically between 2:00 a.m. and 05:59 a.m.).
Short-Term fatigue is not a big deal โ
But Long-Term and Night Shifts can create whatโs known as a โsleep debt.โ
โSleep debt" is when you have an hour less of sleep for several days in a row.
But Long-Term and Night Shifts can create whatโs known as a โsleep debt.โ
โSleep debt" is when you have an hour less of sleep for several days in a row.
When this happens, your body needs a series of days with more than usual sleep to fully recover.
Think about this for just a moment.
Let's say Mon, Tue, and Wed; you sleep 7hrs instead of 8.
Think about this for just a moment.
Let's say Mon, Tue, and Wed; you sleep 7hrs instead of 8.
Youโve accumulated about 3hrs of sleep debt.
Thur, Fri, and Sat, youโll need at least 9 each night to fully recover and feel rested on Sunday.
If youโre feeling tired all of the time, there is a good chance you're never replenishing your sleep debt.
Thur, Fri, and Sat, youโll need at least 9 each night to fully recover and feel rested on Sunday.
If youโre feeling tired all of the time, there is a good chance you're never replenishing your sleep debt.
You are likely sleeping less than you should for days and weeks on end without ever getting enough sleep to allow your body to recover.
This is why I have a strict bedtime and waketime.
This is why I have a strict bedtime and waketime.
If I donโt, Iโll undersleep several days in a row, my performance and energy will drop, and Iโll force myself to oversleep the next few days.
I keep my sleep debt very low and try to make it up as quickly as possible.
I keep my sleep debt very low and try to make it up as quickly as possible.
But what do you do if you sleep enough and are still tired?
Iโve had this happen with several clients, and it was a puzzle trying to figure out the solution.
Here are the four main culprits ๐
Iโve had this happen with several clients, and it was a puzzle trying to figure out the solution.
Here are the four main culprits ๐
1. Not eating the right foods.
When you don't eat the right foods, it leads to nutrient deficiencies.
Deficiencies in these nutrients have been linked to fatigue๐
When you don't eat the right foods, it leads to nutrient deficiencies.
Deficiencies in these nutrients have been linked to fatigue๐
Iron
Vitamin D
Vitamin C
Vitamin B12
Magnesium
Folate (vitamin B9)
Niacin (vitamin B3)
Riboflavin (vitamin B2)
Pyridoxine (vitamin B6)
Pantothenic acid (vitamin B5)
If you're sleeping enough but still feel tired, you need correct your nutrient deficiencies.
Vitamin D
Vitamin C
Vitamin B12
Magnesium
Folate (vitamin B9)
Niacin (vitamin B3)
Riboflavin (vitamin B2)
Pyridoxine (vitamin B6)
Pantothenic acid (vitamin B5)
If you're sleeping enough but still feel tired, you need correct your nutrient deficiencies.
2. Not drinking enough water.
Water is essential for our bodies to function properly.
Every system in your body needs water to work efficiently, including your brain.
Water is essential for our bodies to function properly.
Every system in your body needs water to work efficiently, including your brain.
Dehydration can cause fatigue, headaches, dizziness, and decreased concentration.
Normal active men should be drinking at least 1 gallon of water a day.
Normal active men should be drinking at least 1 gallon of water a day.
3. Not getting enough sunlight.
Reduced sun exposure can dramatically affect your circadian rhythm, causing your body to produce more sleep hormone (melatonin), making you feel more tired.
Sunlight is a key source of vitamin D.
Reduced sun exposure can dramatically affect your circadian rhythm, causing your body to produce more sleep hormone (melatonin), making you feel more tired.
Sunlight is a key source of vitamin D.
With 10 minutes of sun exposure, most people can produce enough vitamin D for the day.
But without those 10 minutes, your vitamin D will be low, affecting your mood, energy level, and immune function.
Get as much of your skin in the sun for as long as you can every day.
But without those 10 minutes, your vitamin D will be low, affecting your mood, energy level, and immune function.
Get as much of your skin in the sun for as long as you can every day.
4. Not lean enough
Carrying around extra weight can zap your energy.
Obesity is linked to increased daytime sleepiness regardless of sleep apnea.
Carrying around extra weight can zap your energy.
Obesity is linked to increased daytime sleepiness regardless of sleep apnea.
The extra weight strains your body and makes it harder to do everyday activities.
All of my clients gained more energy once they lost weight. Works every time.
Tired?
Get enough sun.
Get enough sleep.
Drink enough water.
Lose enough weight.
Eat enough of the right foods.
All of my clients gained more energy once they lost weight. Works every time.
Tired?
Get enough sun.
Get enough sleep.
Drink enough water.
Lose enough weight.
Eat enough of the right foods.
Maintaining a healthy body weight is essential to overall health.
Energy is crucial for reaching all of your fitness and life goals, donโt ignore this.
Energy is crucial for reaching all of your fitness and life goals, donโt ignore this.
Thank you for reading this thread.
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Follow @farshadsarrafi for more on mindset, fitness, and habit-building.
If you found value, please RT the first tweet.
Follow @farshadsarrafi for more on mindset, fitness, and habit-building.
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