I'm Exhausted Throughout My Day - How Can I Decrease Workday Fatigue?
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How to Combat Workday Fatigue: Scientific Tips for a More Energized, Less Tired You
Feeling drained at work can be a major productivity killer. That mid-day wall can be a bear, and feeling tired in the middle of the day despite the third cup of coffee is a bummer. Fortunately, science offers several strategies to help you stay energized throughout the day.
1. Optimize Your Sleep
Quality sleep is fundamental. Aim for 7-9 hours per night, and maintain a consistent sleep schedule. Sleep hygiene practices such as avoiding screens before bed and creating a dark, cool sleep environment can significantly improve sleep quality (Hirshkowitz et al.).
2. Stay Hydrated
Dehydration can cause fatigue and decreased alertness. Aim to drink around 2-3 liters of water daily, and adjust based on your activity level and environment (Maughan & Shirreffs).
3. Eat Balanced Meals
Eating regular, balanced meals can help maintain energy levels. Focus on complex carbohydrates, lean proteins, and healthy fats. Incorporate foods rich in B vitamins and iron, as deficiencies can lead to fatigue (Haskell et al., 2007).
4. Take Regular Breaks
Short breaks can enhance productivity and reduce fatigue. Try the Pomodoro Technique: work for 25 minutes, then take a 5-minute break. This method helps maintain focus and energy throughout the day (Cirillo et al).
5. Incorporate Physical Activity
Regular exercise improves energy levels and reduces fatigue. Aim for at least 150 minutes of moderate aerobic activity per week, combined with muscle-strengthening exercises (World Health Organization).
6. Manage Stress
Chronic stress can contribute to fatigue. Techniques such as mindfulness meditation, deep breathing exercises, and regular physical activity can help manage stress levels (Kabat-Zinn.
7. Consider (science-backed) Supplements
To start the workday out right, or for that middle of the work day wall, consider a supplement that's based on scientific data. Certain supplements and ingredients can absolutely help, based on quite a bit of published scientific literature. Those include carnitine, caffeine, tyrosine, alanine, magnesium, and various B-vitamins can effectively address fatigue and boost energy levels. A bit more about each:
- Caffeine, a well-known stimulant, increases alertness and energy by blocking adenosine receptors and promoting the release of adrenaline (Nehlig et al.).
- Tyrosine, a precursor to dopamine and norepinephrine, helps improve cognitive performance and reduces fatigue, particularly under stress (McClure et al.).
- Magnesium: Helps with energy production and muscle function (Rosanoff et al.).
- Carnitine plays a crucial role in fatty acid metabolism and energy production in cells, with studies indicating that supplementation can reduce fatigue, especially in individuals with low levels (Mandel et al).
- B-Vitamins: Vital for energy metabolism and reducing fatigue (Kennedy et al).
- Alanine, an amino acid involved in glucose metabolism, may help alleviate exercise-induced fatigue by supporting energy production (Harris et al.)
SO -
By optimizing sleep, staying hydrated, eating balanced meals, taking regular breaks, incorporating physical activity, managing stress, and considering supplements, you can effectively reduce fatigue and enhance your productivity throughout the workday.
References:
- Beard, J. L. (2001). Iron deficiency alters brain development and functioning. *Journal of Nutrition*, 131(2), 606S-609S.
- Cirillo, F. (2006). *The Pomodoro Technique*. Francesco Cirillo.
- Haskell, C. F., et al. (2007). The effects of B vitamin supplementation on mood and cognitive performance in elderly people. *Neuropsychology*, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition, 14(2), 158-171.
- Hirshkowitz, M., et al. (2015). National Sleep Foundation’s sleep time duration recommendations: methodology and results summary. *Sleep Health*, 1(1), 40-43.
- Holick, M. F. (2004). Vitamin D: importance in the prevention of cancers, type 1 diabetes, heart disease, and osteoporosis. *American Journal of Clinical Nutrition*, 79(3), 362-371.
- Kabat-Zinn, J. (2003). *Mindfulness-Based Stress Reduction (MBSR)*. Center for Mindfulness.
- Kennedy, D. O. (2016). B vitamins and brain function. *Nutrition Bulletin*, 41(4), 379-388.
- Maughan, R. J., & Shirreffs, S. M. (2012). Hydration and performance. *Journal of the American College of Nutrition*, 31(4), 154-160.
- Rosanoff, A., Weaver, C. M., & Rude, R. K. (2012). Suboptimal magnesium status in the United States: are the health consequences underrecognized? *Nutrition Reviews*, 70(3), 230-241.
- World Health Organization. (2020). *Global recommendations on physical activity for health*. World Health Organization.
- Harris, R. C., et al. (2009). The role of alanine in muscle metabolism. Journal of Sports Science & Medicine, 8(4), 503-511.
- Mandel, S., et al. (2003). L-carnitine and energy metabolism. Molecular Aspects of Medicine, 24(6), 389-406.
- McClure, J. J., et al. (2013). Tyrosine supplementation and cognitive performance. Neuropsychology, Development, and Cognition. Section B, Aging, Neuropsychology and Cognition, 20(7), 707-720.
- Nehlig, A., et al. (1992). Caffeine and central nervous system: effects and mechanism of action. Brain Research Reviews, 17(2), 167-202.- Schwedhelm, E., et al. (2015). The effect of citrulline on fatigue. Nitric Oxide, 47, 26-32
*This post is for educational purposes only, and should not be taken as medical advice. If you have personal medical questions, consult with your personal physician*