Physical fatigue is caused by the exhaustion of the body's energy reserves and muscle weakness caused by inadequate rest and sleep. Being physically fatigued means feeling unusual tiredness, breathlessness, decreased performance, decreased motivation, and poor concentration.
Lack of sleep is a major reason for physical fatigue. The body requires sufficient rest and sleep to rejuvenate and repair the body cells. Good sleep hygiene involves consistent wake and sleep times, cool and dark bedroom, no TV devices and bright lights, and a quiet environment. However, when the body is fatigued due to lack of adequate sleep, several strategies can help to alleviate it.
- Take a Nap
Taking a nap during the day can help to alleviate physical fatigue. A power nap of 20-30 minutes may suffice to re-energize the body. Napping can improve mood, alertness, and cognitive ability.
- Exercises
Exercise releases endorphins, which are natural body hormones that reduce pain and improve mood. Undertaking light exercises such as walking, jogging, or cycling can help to energize the body, reduce the fatigue feeling, and promote better sleep quality.
- Eat a Balanced Diet
Consuming a balanced diet regularly helps to replenish the energy reserve in the body and reduce fatigue. Foods rich in protein, complex carbohydrates, and fiber help to keep the body energized throughout the day.
- Keep Hydrated
Dehydration is a major cause of physical fatigue. Drinking the recommended 8-10 glasses of water daily helps to maintain optimal energy levels in the body by flushing out toxins and keeping the body hydrated.
- Vitamin Supplements
Vitamin supplements such as B-complex vitamins, iron, and magnesium may help to reduce body fatigue. Vitamin B-complex helps to convert food into energy; iron helps in the formation of red blood cells responsible for carrying oxygen to body tissues, and magnesium helps to regulate muscle and nerve function.
- Take a Break
Taking a break or taking a short walk during working hours can help to reduce physical fatigue. A change in the working environment can improve mood and focus.
- Relaxation Techniques
Physical fatigue can be exacerbated by anxiety and stress. Relaxation techniques such as yoga, deep breathing, and meditation can help to reduce stress, alleviate anxiety, and promote better sleep.
- Massage
Massage therapy is an effective way to alleviate physical fatigue by reducing muscle tension and enhancing relaxation. Regular massage sessions can help to reduce stress, promote better sleep quality, and increase energy levels in the body.
- Light Therapy
Light therapy involves exposure to bright light for a certain period to regulate circadian rhythms and promote better sleep. Light therapy can reduce fatigue, enhance mood, and improve cognitive ability.
- Avoid Stimulants
Alcohol, caffeine, and nicotine are stimulants that affect sleep quality and can aggravate physical fatigue. Limiting the use of stimulants helps to promote better sleep quality and reduce physical fatigue.
Conclusion
Physical fatigue due to lack of adequate sleep is a common problem. Implementing practical strategies such as taking a nap, exercise, balanced diet, hydration, vitamin supplementation, relaxation techniques, massage therapy, light therapy, and avoiding stimulants can help alleviate fatigue symptoms. If these strategies do not alleviate physical fatigue symptoms, it is advisable to seek medical attention.