Are you constantly tired?



We have written about tiredness and fatigue syndrome before because it is such an important subject and affects both physical and mental health at home and in the workplace.

 

Some people can feel tired even though they appear, on the surface, to have enough sleep. If this is the case they might try a short nap during the day or have an early night but sometimes this doesn’t help.

 

Tiredness is a complex issue and it can affect your entire being and cause headaches, aching muscles, moodiness, short-term memory problems, poor concentration and low motivation. If all this sounds more like a mental health issue then you may be right.

 

Constant tiredness can impact on your personal and work life and will affect your ability to do your job and have an impact on the health and safety of those around you dependent on the sort of work that you do.

 

If you do feel tired all the time then examine the quantity and quality of your sleep but for many of those who visit the doctor complaining of fatigue it’s most likely that something else is to blame for the lack of sleep and constant feeling of exhaustion.

 

The cause of fatigue isn’t always obvious, and you may have an underlying medical problem such as anaemia, and underactive thyroid sleep apnoea, diabetes, heart problems or an auto immune disorder such as rheumatoid arthritis

 

It can also be a side-effect of any medication that you might be taking so your to examine doctor should investigate the potential knock-on effect of any prescription medicine that they recommend before you take it.

 

Alternatively, feeling tired all the time can be a response to your personal lifestyle, or your social and psychological issues rather than a medical condition. Here are a number of possible reasons why you might be tired all the time.

 

Top of the list is stress, anxiety or depression because studies suggest that between 50 and 80% of tiredness is due to psychological factors. Stress and emotional shock such as a bereavement or a relationship break up can leave you feeling worn out. In fact,  fatigue is regarded as one of the main symptoms of generalised anxiety disorder and depression which affect up to 7% of the worlds population. The good news is that doctors and health professionals will be able to help.

 

Insufficient iron. The mineral iron is essential for transporting oxygen in your blood so if you’re not eating enough iron rich foods you’re likely to feel constantly tired women are more prone to developing and efficiency than men because of their menstrual cycle.

 

If you suspect that this could be the reason for your tiredness examine your diet and consider foods that are rich in vitamin C.

 

Exercise. It’s probably the last thing you feel like doing if you’re constantly in a state of tiredness but research shows that regular low intensity exercise can boost energy levels and people suffering from fatigue.

 

Even a brief 15 minute walk and help and one British study found that yoga was effective at increasing energy. Why exercise alleviates fatigue isn’t clear but study findings suggest physical activity axed directly on the central nervous system to increase energy.

 

Dehydration. You can feel tired when you are mildly dehydrated. We see more and more people carrying bottles of water these days and this is a very sensible remedy to ensure that you do not become even mildly dehydrated. If you’re planning to exercise ensure that you are well hydrated before you start and sip water throughout your work out re-hydrating afterwards.

 

We hope that some of these tips may help you if you are one of those who feel constantly tired. Please review our other blogs on the same subject which you may also find to be of assistance.

 

Remember, Mayfair we care

Dealing with Digital Fatigue


As technology advances, people of all ages spend more and more time glued to their digital screens.

Some can spend up to 9 hours of their day working and / or playing on their screens. This eventually causes their eyes to become exhausted from such long hours of exposure and may cause a condition known as digital fatigue.

What is digital fatigue?

This is an eye and vision related problem that is caused by the extensive use of common digital devices such as computers, TVs, e-readers, and tablets. This eventually leads to fatigue or blurred vision, dryness, eye irritation and more.

Effects of digital fatigue

The eyes contain the strongest muscles in the body. However, if you subject them to too much work by sitting in front of a TV or computer, they can become strained and tired. Lifestyle changes, coupled with modern ways of working, forces people to spend extended hours in close range activities engaged with a screen.

Some knock on effects include:

  • Reduction in productivity

Digital fatigue may cause your body to suffer eyestrain, neck, shoulder and back pain. You will not be able to work to the best of your ability with an aching body.

  • Inability to concentrate

Spending too much time looking at your digital devices may cause eye fatigue and headaches. These conditions may result in the reduction of concentration. 

  • Poor visual health

Most digital devices emit harmful blue-violet light that damages eyesight in the end. You may start experiencing eye fatigue, blurry vision, and dry eyes. 

  • Migraines

Digital fatigue may cause you headaches. These headaches can be accompanied by associated symptoms such as nausea and sensitivity to light. You may also experience flashing dots, wavy lines, and temporary blindness due to this migraine. 

What can be done about digital fatigue?

1. Eyewear

There are different types of eyewear with lenses that help reduce digital fatigue. These lenses can be incorporated into any pair of glasses. Those already wearing glasses should also consider getting a current prescription that includes the unique visual demands when using a digital screen.

2. Annual eye exam

Getting regular eye care will help prevent or reduce the development of digital fatigue.

3. Take breaks from using digital devices

Ensure that you do not get too close to a screen or spend too many hours behind one. Rest your eyes after every 2 hours of continuous digital screen use, for at least 15 minutes. 

4. Have a digital holiday

Try to set aside blocks of time like the weekend when you can get away from your screens completely. If going on holiday, leave the screens at home and use your phone as a phone and not a communications centre

Summary

The extent to which you will experience digital fatigue will depend on how much time you spend looking into your digital screen. Ensure that you visit your health professional as soon as you start experiencing the symptoms outlined above. Otherwise, if you do not use them, they might worsen with extended digital screen use.

And remember, Mayfair Cares.

https://www.thevisioncouncil.org/content/digital-eye-strain/teens

http://thinkaboutyoureyes.com/articles/eye-problems-diseases/digital-fatigue

https://www.aoa.org/patients-and-public/caring-for-your-vision/protecting-your-vision/computer-vision-syndrome?sso=y

Ways of Improving Sleep Quality


Are you one of the huge number of people who experience sleep difficulty? Either catching sleep, or waking up at 3am and being unable to go back to sleep.  

Day time fatigue and sleep issues are often rooted in a daily routine and social activity. We explain a few simple tips that you can practice at home to ensure you have a good night’s sleep. 

Have a sleep pattern

This does not only work on children. We all need to have a regular sleep pattern to enable our system to switch off. Dr. Stephen Amira says it is important to maintain a consistent sleep and wake time. Having a pattern will ensure you start preparing for that snooze time even subconsciously since you know what time you are required to go to bed. Other regimens include brushing your teeth, reading a book or taking a relaxing bath.

Regular exercise

 Generally, those who exercise regularly will not experience daytime fatigue and will sleep better at night. Try to avoid exercise too close to bedtime though as this can actually interfere with sleep. The earlier the exercise in the day, the more long lasting the benefits are during the day.

Avoid coffee after 7pm

Your body should be relaxing in the evening and not to get a spurt of energy around the time you need to be winding down for sleep. Dr. Lawrence Epstein explains that caffeine may promote alertness and inhibit a quiet and restful night. 

Have blackout curtains

I know some people who are huge fanatics of beautiful and colourful curtains. However, perhaps you should leave the brightly coloured curtains to your lounge. The bedroom is no place for the orange and the reds. Darker shades of greys, and greens or earthy colours like brown and beige are the way to go. Having sheer curtains that let in too much light may affect your sleep so consider blackout linings. 

Curtains that let hardly let any light in are without doubt highly recommended. This would also be improved by switching off all the light, at least those that may illuminate the bedroom. In pitch dark it is amazing how the light from a clock radio or telephone handset can illuminate a room.

Avoid computer screens within an hour of your bedtime.

Mobile phones, tablets and computers all emit a blue light that stimulates the brain and can have a less than positive effect on getting to sleep. Many of us do it but perhaps that’s one reason why many of us struggle with sleep.

Many tips can be practiced before sleep that may look simple but have a significant effect on the quality of sleep one will have. They may include reading a book or watching a relaxing TV show. It is important to find out what works best for you and apply it, and you’ll be quick into counting your Zs.

Remember, Mayfair cares

Source

http://healthysleep.med.harvard.edu/healthy/getting/overcoming/tips