Fatigue: Symptoms, Causes, Treatment. Chronic Fatigue, Muscle Fatigue (Cannot sleep)

According to many studies, physical activity boosts one's energy levels. Working out is linked to improving vigor and overall quality of life. When people become active, they have a greater sense of self-confidence as well as improved working efficiency of the heart, lungs, and muscles. Besides, it is hard to feel fatigued when you need to focus on exercises.

So, if you want to deal with chronic fatigue and fatigue symptoms in general, do types of physical activity that you enjoy or haven't tried before. It is also a good idea to take small breaks at work to do a couple of fatigue-fighting exercises and stretching. Another great solution is to perform stretches recommended by Chinese medicine. 

Dehydration one of the fatigue causes. According to a research, it zaps your energy and impairs physical performance. Moreover, drinking not enough water decreases alertness and concentration.

As a fatigue treatment, try to stay hydrated. If you can, drink about 2 liters or 68 ounces a day. How to find out if you’re suffering from dehydration? When you consume enough water, urine should be pale yellow or straw colored. But if it's darker than that, you need to drink more water.

Although almost any exercise is good for fighting depression and fatigue, yoga is especially helpful for boosting one's energy. According to a British study, six weeks of once-a-week yoga classes led to improvements in clear-mindedness, energy, and confidence among the participants, and yoga can definitely be considered a good "medication" for chronic fatigue. Besides, there are so many types of yoga and you can certainly find the type that suits you. And, it's never late to start.

Lack of sleep leads to the increased risk of accidents and is one of the main causes of daytime fatigue. The solution is simple: go to bed earlier to get a full night’s sleep.

Sometimes, sleep just won't happen. In order to avoid restless nights, try the following tips:

• Find the comfortable time for you and stick to the schedule in order to let your body get used to it. By doing that, you can set your body’s internal clock and maximize your sleep's quality. Begin by setting a realistic bedtime that will compliment your lifestyle and soon you will be waking up naturally before the alarm clock wakes you up.
• Use the technique developed by Russian special forces' agents. Lie down on your back with hands on your stomach. Breathe slowly. Close your eyes and move your pupils under the eyelids up. Keep them there. Keep breathing and don't think. You should fall asleep within a couple of minutes.
• Keep your room dark. Even bright numbers on a clock may disrupt your sleep. If you need to wake up at night, avoid turning on the lights. Instead, use a small flashlight or install a dim nightlight in the hall or bathroom.
• Make sure that the temperature in the room is sleep-friendly (around 65° F or 18° C) with adequate ventilation. 
• Reserve your bed for sleep and sex only. If you associate your bed with work or errands, it will be much harder for you to relax.

Talking therapies such as counseling or cognitive behavioral therapy (CBT) might be helpful in fighting fatigue. You can get a referral from your GP for talking treatment on the NHS or for advice on seeing a private therapist.

Stressful situations at home or at work may lead to quite a variety of long-term problems, including fatigue. Especially if you allow them to build up. Serious stress can be quite extremely harmful to your body, leading to physical and emotional exhaustion.

How to deal with stress? Relaxation techniques, e.g. meditation, biofeedback, Tai Chi, imagery, and many more can alleviate some of the tension you experience. 

A frequent reason for fatigue is the feeling of regret or guilt that you cannot let go. Beating yourself up over the past causes you to shut down psychologically and physically, which, in turn, leads to fatigue and loss of motivation. Besides, feelings of remorse can also cause your blood pressure go up, which is another reason for the energy loss.

What can you do to get rid of this draining state? You can put your regrets in context. According to a research, people who compare themselves with those whose lives appeared harder than their own are happier and report fewer symptoms of being worn down.

Movement is an incredible remedy for fatigue. However, you might not be able to actively work out at the moment, due to physical or time restraints. So, instead, go for a walk! This way, you'll get some oxygen and change of scenery. Find time to squeeze a walk into your daily schedule, in order to avoid fatigue before it arrives.

You feel burnt out because of lack of sleep? Maybe what you should do is to change your position. It's well-known that there are different perfect sleeping positions to help you with basically any condition you might have.