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What are some coping strategies to relieve a sense of fatigue?

Fatigue is the feeling of being "sluggish," "heavy," or "tired. It tends to vary from person to person depending on the environment, physical condition at the time, age, and other factors. The fatigue after strenuous exercise often subsides after a period of rest, but if you are prone to feeling fatigued on a daily, you should be careful.

Table of Contents

  • Causes of fatigue

  • Possible illnesses due to the fatigue

  • How to cope with fatigue

  • How to get a good night's sleep

Causes of Fatigue

The fatigue felt on a daily basis can be caused by nutritional imbalances due to unbalanced diets, tiredness, lack of sleep, smoking, drinking, other tastes and habits, menstrual cycles, and menopause. In these cases, fatigue often gradually increases in intensity during the afternoon and evening hours.

Stress-related fatigue can also occur. Stress caused by relationship problems, pressure at work, or a major environmental change such as a move or job change can cause fatigue. Some people also tend to feel fatigued in these cases before going to work (in the morning or in the morning).

Possible Illnesses from Stress Fatigue

Persistent stress-induced fatigue can lead to depression, psychosomatic disorders, anxiety disorders, panic disorders, and so on.

In addition, fatigue itself may be a sign of illness. For example, fatigue accompanied by chills and fever may indicate an infectious disease such as influenza. Diabetes mellitus has no initial symptoms, but as the disease worsens, fatigue, thirst, weight loss, and other symptoms may occur.

Other causes of fatigue include sleep apnea, thyroid-related illness, chronic hepatitis or cirrhosis, and cancer.

How to deal with fatigue

To relieve fatigue, it is important to be aware of the following five points and give your body and mind a rest.

  1. Eat a well-balanced diet with an awareness of the five major nutrients: carbohydrates, vitamins, minerals, proteins, and fats.

  2. Incorporate moderate exercises such as aerobic exercise and squats for about 30 minutes a day.

  3. Make time for relaxation and stress relief

  4. Take a bath at a temperature of 38 to 40 degrees Celsius.

  5. Get a good night's sleep to recover from fatigue.

Among these, improving the quality of sleep is a key point to review in order to promote the secretion of growth hormones and the maintenance of the whole body.

How to get a good night's sleep

The keywords for good sleep are body temperature, melatonin, biological clock, and autonomic nervous system. By regulating the function of each of these, good sleep can be obtained. Here are some points to improve the quality of sleep.

1. Create a good sleeping environment.

The ideal room temperature and humidity during sleep are 33±1℃ and 50±5%RH, respectively. When going to bed, choose a comfortable space and comfortable bedding to create an environment that allows for a good night's sleep.

2. Value the time before bedtime

Before bedtime, take time to relax and activate the parasympathetic nervous system to help you fall asleep comfortably. Aromatherapy before bedtime will further enhance the relaxing effect and promote a good night's sleep.

3. Eat a breakfast containing tryptophan

Breakfast is also important to improve sleep quality. Eat foods rich in tryptophan, such as soybeans, dairy products, nuts, and bananas. Melatonin is made from the hormone serotonin, and tryptophan is a raw material for serotonin.

Sleep is very important to relieve fatigue. Be aware of the points to improve the quality of sleep and incorporate them where you can.


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