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  |  Healthy Living  |  Lifestyle  |  Beat fatigue
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Beat fatigue

by Dr Sarah Brewer
continued from page 2
Lack of sleep
Sleep is a time of rest, repair, rejuvenation and regeneration. It allows your body to rest and your muscles and joints to recover from constant use. The production of new cells mainly occurs at night, as it is controlled by a growth hormone, which is mostly secreted during sleep. This is one reason why teenagers need so many long lie-ins. Lack of sleep rapidly leads to tiredness, sallow skin and puffy, blood-shot eyes. Your memory and concentration will also suffer.

Tips to get a good night's rest:
    1. Avoid day-time naps
    2. Avoid over-indulgence in caffeine, nicotine, alcohol, rich or heavy meals, especially in the evening
    3. Take regular exercise, but avoid strenuous exercise late in the evening
    4. Take time to unwind from the stresses of the day before going to bed - read a book, listen to soothing music or have a candle-lit bath
    5. If something is worrying you, write it down and promise to deal with it in the morning - don't take worries to bed with you
    6. Learn to associate the bedroom with sleep - don't use it for study, eating, working or watching TV
    7. Go to bed and rise at the same time every day, and set the mood for sleep by establishing a regular bedtime routine, such as checking house security, brushing your teeth, bathing and setting the alarm clock
    8. Make sure your bedroom is dark, quiet, and at a comfortable humidity and temperature: 18-24 degrees C is ideal. Let fresh air circulate by opening a window
    9. Place a few drops of relaxing lavender essential oil on a hanky and tuck it near your pillow
    10. If you can't sleep, don't toss and turn. Get up and read for a while. When you feel sleepy, go back to bed and try again.

Caffeine
Many people who feel tired and stressed make their symptoms worse by drinking too much caffeine in tea, coffee or cola. Caffeine mimics the effects of stress hormones in the body. A person weighing 11 stone (70kg) who drinks more than six caffeine-containing drinks per day (eg, 6 cups of coffee) can develop caffeine 'poisoning', with symptoms of restlessness, irritability, headache, insomnia and tiredness. Cut back on caffeinated drinks slowly - if you stop them too fast you may get withdrawal symptoms.


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Created: 11/06/2003  Updated: 31/01/2007

This iVillage Health service area is designed for educational purposes only. You should not rely on this information as a substitute for personal medical attention, diagnosis or hands-on treatment. If you are concerned about your health or that of a child, please consult your family's health provider immediately and do not wait for a response from our professionals. For the full Disclaimer, click here.
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