Tired during the day

12 Reasons You’re Always Tired (and What to Do About It)

If you’re feeling overly tired or have little energy, you’re not alone.

Fatigue may be caused by simple factors like a lack of sleep or coming down with a cold or the flu. However, it can also be caused by underlying health conditions.

Even though everyone feels tired from time to time, chronic fatigue can harm your quality of life and prevent you from doing things you enjoy.

In most cases, fatigue can be remedied by lifestyle or dietary modifications, correcting a nutrient deficiency, or treating an underlying medical condition. Still, to improve fatigue, you need to get to the bottom of what’s causing it.

Here are 12 potential reasons why you’re always tired.

Getting enough sleep is essential for overall health. Unfortunately, many of us don’t get enough, which may lead to fatigue.

During sleep, your body performs a number of critical processes, including releasing important growth hormones and repairing and regenerating cells. This is why most people wake up feeling refreshed, alert, and energized after a night of high quality sleep (1, 2, 3).

Importantly, sleep should be restful and uninterrupted to allow your brain to go through three stages of non-rapid eye movement (NREM) sleep and one stage of rapid eye movement (REM) sleep — the stage in which you dream (1).

Even though sleep time should be individualized, the American Academy of Sleep Medicine and Sleep Research Society recommends that adults get at least 7 hours of sleep per night for optimal health (2, 3).

Even though you may know the importance of getting enough sleep, falling and staying asleep can be a struggle.

Insomnia is a term for any condition that causes difficulty falling or staying asleep. It can be caused by several factors, including menopause, medical conditions, psychological stress, poor sleeping environments, and excessive mental stimulation (1, 4).

Insomnia is very common. In fact, one review noted that up to 40% of adults in the United States experience insomnia at some point in a given year (5).

Short-term insomnia, which lasts less than 3 months, is more common and affects 9.5% of the U.S. population. Yet, 1 in 5 cases of short-term insomnia turns into chronic insomnia, which occurs 3 or more times per week and lasts longer than 3 months (5).

If you’re experiencing insomnia, treatments like natural supplements, medications, and the management of underlying medical conditions may help. Visit your doctor to get the appropriate care and treatment.

Summary
Inadequate or poor quality sleep is a common cause of fatigue. Stress, medical conditions, and poor sleeping environments may negatively affect sleep and trigger insomnia. If you’re experiencing insomnia, consult your doctor for advice.

Nutrient deficiencies may lead you to feel exhausted on a daily basis, even if you’re getting more than 7 hours of sleep.

Deficiencies in the following nutrients have been linked to fatigue (6, 7):

iron
riboflavin (vitamin B2)
niacin (vitamin B3)
pantothenic acid (vitamin B5)
pyridoxine (vitamin B6)
folate (vitamin B9)
vitamin B12
vitamin D
vitamin C
magnesium

Deficiencies in many of these nutrients are quite common.

Anemia affects 25% of the world’s population. Iron deficiency anemia is the most common type, responsible for 50% of all anemia. Fatigue is one of the most common symptoms of this condition, but it typically improves once iron stores are restored (8).

Furthermore, studies suggest that up to 20% of people in the United States and United Kingdom ages 60 and over are deficient in vitamin B12. This deficiency is especially common in older adults because the body’s ability to absorb B12 declines with age (9).

B12 is critical for oxygen delivery and energy production, so low levels can cause extreme fatigue.

Additionally, a vitamin D deficiency may cause fatigue. Over half of the world’s population has inadequate vitamin D levels (10).

Because these deficiencies are quite common, it’s important to have your levels tested if you’re experiencing unexplained fatigue.

Typically, fatigue related to a deficiency in one or more nutrients improves once your nutrient levels normalize.

Summary
Deficiencies in certain nutrients — such as iron and vitamins B12 and D — may cause fatigue. Your doctor can test for nutrient deficiencies and suggest appropriate treatment.

Although some stress is normal, chronic stress is linked to fatigue (11, 12, 13).

In fact, chronic stress may lead to stress-related exhaustion disorder (ED), a medical condition characterized by psychological and physical symptoms of exhaustion (14).

Furthermore, chronic stress may cause structural and functional changes in your brain and lead to chronic inflammation, which may contribute to symptoms like fatigue (14, 15).

While you may be unable to avoid stressful situations, especially those related to work or family obligations, managing your stress may help prevent complete exhaustion.

For example, you can set aside time to decompress by taking a bath, meditating, or going for a walk (16).

A therapist may also help you develop strategies to reduce stress. Many health insurance plans cover mental health counseling, and virtual therapy is also an option.

Summary
Excessive stress may cause fatigue and reduce your quality of life. Prioritizing time for yourself and going to therapy may help you manage stress.

If you’re experiencing unexplained, chronic fatigue, you should visit your doctor and discuss your symptoms.

They may recommend testing to rule out certain health conditions that cause fatigue, such as sleep apnea, hypothyroidism, cancer, chronic fatigue syndrome, multiple sclerosis, anxiety disorders, kidney disease, depression, diabetes, and fibromyalgia (17, 18, 19).

It’s important to know that it’s abnormal to feel exhausted all the time. If you experience frequent fatigue, there’s likely one or more causes.

Getting proper treatment for an underlying medical condition can help you feel better and improve other areas of health as well.

Summary
Numerous medical conditions are linked to fatigue. If you’re chronically tired, it’s important to visit your healthcare professional to undergo appropriate testing.

Your diet significantly affects the way you feel.

To maintain energy and get the nutrients your body needs to perform critical processes, it’s important to consume a balanced diet high in nutrient-dense foods.

Undereating — or eating ultra-processed foods low in essential nutrients — may lead to calorie and nutrient deficiencies, which can cause exhaustion.

When you don’t obtain enough calories and nutrients like protein, your body starts breaking down fat and muscle to meet energy demands. This leads to a loss of body fat and muscle mass, which may trigger fatigue (20).

Older adults are especially at risk of malnutrition and nutrient deficiencies due to factors like age-related changes in appetite and reductions in physical activity (20).

Additionally, diets high in ultra-processed foods impair energy levels. For example, a diet high in added sugar may harm sleep and lead to chronically high blood sugar and insulin levels, which can result in fatigue (20).

In a 28-day study in 82 people, a diet high in refined sugars and highly processed grains resulted in 38% and 26% higher scores for depressive symptoms and fatigue, respectively, than a low glycemic load diet high in whole grains and legumes but low in added sugar (21).

What’s more, a review including over 53,000 postmenopausal women associated diets high in added sugars and refined grains with a greater risk of insomnia — and diets high in fruits, vegetables, and whole grains with a lower risk of insomnia (22).

Following a diet low in ultra-processed food and added sugar but rich in nutrient-dense foods like fruits, veggies, legumes, and protein sources like fish and eggs may help reduce fatigue and support healthy sleep while providing your body with optimal nutrition.

Summary
A diet high in ultra-processed foods may hamper your energy levels, so transitioning to a nutrient-dense diet loaded with whole, nourishing foods like fruits, vegetables, and legumes may reduce fatigue.

Although caffeinated beverages like coffee and energy drinks give you a temporary boost of energy, over-reliance on them may make you more tired the next day. That’s because too much caffeine can harm sleep, which may cause fatigue.

Research shows that feeling tired in the morning leads people to consume large amounts of caffeine, which impairs your sleep cycle. In turn, you may overuse coffee or other caffeinated drinks for energy, which continues the cycle of poor sleep followed by too much caffeine (23).

Drinking too much caffeine is linked to increased nighttime worrying, sleeplessness, increased nighttime awakenings, decreased total sleep time, and daytime sleepiness (24).

A study in 462 women linked high calorie coffee and energy drink intake to poor sleep quality and sleep disturbance. Those who didn’t drink these beverages reported better sleep quality (25).

Still, caffeine tolerance varies, and some people are more sensitive to caffeine’s effects on sleep than others (26).

While coffee and caffeinated beverages like green tea may benefit health when consumed in moderation, energy drinks are extremely high in stimulants and added sugar. Thus, you should avoid them whenever possible (27).

If you’re currently experiencing sleep issues and frequently drink caffeinated beverages, try cutting back to see whether it helps improve your sleep and energy levels.

Summary
Relying too heavily on caffeinated beverages may harm your sleep cycle and lead to fatigue. Therefore, cutting back on caffeine may help restore your sleep and energy levels.

Staying well hydrated is important for maintaining energy levels. The many biochemical reactions that take place in your body every day result in a loss of water that needs to be replaced.

Dehydration occurs when you don’t drink enough liquid to replace the water lost in your urine, stools, sweat, and breath. Several studies show that being dehydrated leads to lower energy levels and a decreased ability to concentrate (28, 29).

In fact, dehydration affects your entire body, including your sleep cycles.

A study in over 26,000 Chinese and American adults associated inadequate hydration with shorter sleep times (30).

Being dehydrated may also make you feel more fatigued during exercise and negatively affect exercise endurance (31).

Although you may have heard that you should drink eight, 8-ounce (240-mL) glasses of water daily, hydration needs depend on several factors, including your weight, age, sex, and activity levels.

The key is drinking enough to maintain good hydration. Common symptoms of dehydration include thirst, fatigue, dizziness, and headaches (28).

Summary
Even mild dehydration may reduce energy levels and alertness. Make sure to drink enough to replace fluids lost during the day.

Maintaining a healthy body weight is essential to overall health.

Not only is obesity significantly linked to a greater risk of many chronic illnesses like type 2 diabetes, heart disease, and certain cancers, but it may also increase your risk of chronic fatigue (32).

Obesity greatly increases your risk of obstructive sleep apnea, which is a common cause of daytime fatigue. It’s also linked to increased daytime sleepiness regardless of sleep apnea, suggesting that obesity directly affects the sleep cycle (33, 34, 35, 36).

What’s more, people with obesity have a higher risk of conditions associated with fatigue, including depression and type 2 diabetes (37, 38, 39).

Plus, poor sleep quality and sleep restriction may cause weight gain or obesity (40).

Maintaining a healthy body weight may support good sleep and energy levels, while getting high quality sleep may help prevent weight gain and reduce fatigue.

Summary
Obesity has been linked to poor sleep quality and conditions associated with fatigue like obstructive sleep apnea.

Many other conditions may lead to tiredness. It’s important to understand that several factors may be contributing to your exhaustion.

Here are a few other common reasons why you may feel tired:

Drug and alcohol dependence. Research shows that people who are dependent on drugs or alcohol are more likely to experience fatigue (41).
Shift work. Shift work causes sleep disruption and may result in fatigue. Sleep experts estimate that 2–5% of all shift workers have a sleep disorder characterized by excessive sleepiness or disrupted sleep over a period of 1 or more months (42, 43).
A sedentary lifestyle. Leading a sedentary lifestyle may lead to tiredness during the day. Studies show that exercising more may improve symptoms of fatigue in some people, including those with medical conditions like multiple sclerosis (MS) (44, 45, 46).
Certain medications. Some drugs, including steroids, blood pressure medications, and antidepressants, are linked to side effects like insomnia and increased tiredness (47, 48).

Help for drug or alcohol dependence

If you need help overcoming your addiction contact the Substance Abuse and Mental Health Services Administration (SAMHSA) National Helpline at 1-800-662-HELP (4357).

It may be difficult or impossible to identify the factor(s) behind your fatigue on your own, which is why it’s important to work with a doctor you trust. They can help you find the cause and suggest possible treatments.

Summary
Medications, drug or alcohol dependence, a sedentary lifestyle, and shift work may all contribute to fatigue.

Even though everyone has days when they feel exhausted, constantly feeling run down and tired isn’t normal.

Many possible factors cause chronic fatigue, such as underlying medical conditions, nutrient deficiencies, sleep disturbances, caffeine intake, and chronic stress.

If you’re experiencing unexplained fatigue, it’s important to talk with your doctor to find the cause.

In many cases, your fatigue should improve once you identify the underlying cause(s) and make appropriate lifestyle and dietary adjustments — or get the right treatment for medical conditions.

For more sleep support, check out our sleep shop.

Just one thing

Try this today: When I started to feel extremely tired during the day, I knew that something was off. I ended up being diagnosed with Hashimoto’s disease after many months of visiting different doctors.

You know your body best and know when something isn’t right. If you’re feeling chronically exhausted even when you get adequate rest, there may be a medical condition contributing to your fatigue.

Work with a doctor you trust to get the right testing to rule out common health conditions that may be contributing to your fatigue.

Read this article in Spanish

I’m a Dietitian with Hashimoto’s Disease — Here’s My Story

As a dietitian, I’ve been treating people with autoimmune conditions, including Hashimoto’s disease, for years.

Hashimoto’s is the most common type of hypothyroidism in the United States. It’s an autoimmune disease that damages the thyroid, a gland that releases hormones that control metabolism, growth, and a number of other bodily functions.

Through my patients, I knew how difficult Hashimoto’s disease could be to diagnose, treat, and manage.

However, I had no idea just how much this disease affects physical and mental health until I was diagnosed myself.

Here’s my story.

I started to feel off in the summer of 2019. I couldn’t sleep, was so tired during the day that I could barely finish my work, and felt hungover every morning even though I wasn’t drinking alcohol at the time.

I was also experiencing strange heart flutters, anxiety, brain fog, difficulty concentrating, extreme cold intolerance, joint pain, air hunger (a feeling of shortness of breath), and many other vague symptoms.

Over the next several months, I visited a number of specialists, including a cardiologist, pulmonologist, and rheumatologist. Every test came back normal aside from my white blood cell count, which was low. I was also slightly anemic.

Side note

Some people with Hashimoto’s disease have normal or only borderline low thyroid values in lab results. That’s because the thyroid destruction that happens during Hashimoto’s disease is intermittent.

Some of the doctors I saw were dismissive and chalked my symptoms up to stress and anxiety, which — by the way — is extremely common for people with Hashimoto’s.

After hearing several doctors tell me that everything was normal, I thought I was losing my mind. I started to question myself.

Were these symptoms seriously caused by stress and anxiety? No. I knew my body, and I knew that something was wrong.

As a last ditch effort, I made an appointment with an infectious disease doctor because I live on the East End of Long Island, where ticks are abundant. I thought my symptoms could be due to Lyme disease.

This doctor ran bloodwork, including a thyroid panel. As a dietitian, I like to review my own results as soon as they’re available. When I saw that my T3 was low, I called an endocrinologist with whom I work closely and made an appointment.

She was the one who finally diagnosed me with Hashimoto’s disease after an ultrasound of my thyroid and bloodwork that showed low levels of T3, a thyroid hormone, and elevated thyroid peroxidase (TPO) antibodies.

Getting a diagnosis took me about 7 months, which is very common for people with Hashimoto’s disease.

I was so relieved to get a diagnosis after months of being told that my symptoms were basically all in my head. But I was also worried about my health and resentful about the diagnosis.

Aside from having Raynaud’s syndrome, which reduces blood flow to the fingers and toes, and exercise-induced asthma as a kid, I was a healthy person with limitless energy. I took very good care of my health, exercised, didn’t smoke, and grew my own food.

However, I knew far too well that autoimmune conditions, as well as serious medical conditions in general, can affect anyone — even people who are physically healthy.

My endocrinologist thinks that, in my case, a viral infection triggered my Hashimoto’s disease. She started me on Armour Thyroid, a natural thyroid hormone replacement medication.

Side note

Although researchers are still unsure about the exact cause of Hashimoto’s, multiple factors, including genetic vulnerability and environmental triggers, are thought to be involved.

Share on PinterestCourtesy of Jillian Kubala

After starting on Armour, I thought I would start feeling better within a few weeks. Yet, although some of my symptoms like severe cold intolerance and joint pain improved, I was still feeling awful after about a month or so on the same dose.

Symptoms persisting even with medication is also prevalent among those with Hashimoto’s.

Although some people respond well to medication and start feeling like their old selves, others continue experiencing significant symptoms that affect their quality of life even when their thyroid function is considered normal.

In fact, many endocrinologists and researchers recognize that symptoms alone aren’t usually used to assess the effectiveness of treatment — laboratory values are.

Therefore, medications are prescribed and adjusted based on these values, including thyroid-stimulating hormone (TSH).

Thankfully, my doctor expressed interest in how I was feeling and whether my symptoms were being controlled. She was always open to trying new medications and doses until we found a treatment that made me feel better.

When I told her that I was still experiencing significant symptoms, she increased my dosage. After another few weeks, I finally started to feel better and get my energy back.

After starting the initial dose of medication, I also tried dietary and supplement protocols that I had previously encouraged my patients with Hashimoto’s disease to implement. These regimens had worked wonders for some of them — but not all.

Like anything else I recommend to my patients, these supplements and protocols are based on scientific research.

Side note

It’s important to work with a dietitian when making changes to your diet or supplement protocol. It’s just as necessary to let your healthcare provider know if you start taking supplements.

Experimenting with diets

I first tried the Autoimmune Protocol (AIP) diet, which was shown to improve quality of life and significantly reduce markers of inflammation in people with Hashimoto’s in a 2019 research study.

I followed the protocol strictly, but it didn’t significantly improve my symptoms.

To be honest, I already ate plant-centric, paleo-style meals for many years before I was diagnosed. Not only did this eating pattern help manage my Raynaud’s syndrome symptoms, but it also made me feel my best.

Although I added back certain grains, some cheeses, and legumes, which are eliminated in AIP, I continued to avoid gluten and returned to my normal diet, which consists of plenty of veggies, fruits, healthy fats, and protein sources like fish, eggs, and chicken.

As a gluten-free diet has been shown to improve thyroid function and reduce thyroid antibodies in people with Hashimoto’s, I suggest that all of my patients with Hashimoto’s try this diet for at least a few months to see if their symptoms and disease markers improve.

Experimenting with supplements

For supplements, I again turned to research to find the most evidence-based approach. Since I had been treating people with Hashimoto’s, I knew that anti-inflammatory supplements like fish oil and certain nutrients like zinc, selenium, and magnesium may be helpful.

I also knew that people with Hashimoto’s are more likely to be deficient in certain nutrients like vitamins B12 and D.

I was already taking a vitamin D/K2 supplement, B complex vitamin, and magnesium glycinate, so I added in selenium, zinc, and high dose fish oil.

Like the dietary changes, these supplements didn’t make me feel significantly better.

However, certain beneficial changes can’t be determined solely by how you feel. In general, taking certain supplements and following an anti-inflammatory, nutrient-dense diet may improve thyroid function, inflammation, and overall health.

Being treated with medication, taking certain supplements, and adhering to a nutrient-dense diet did help me feel better over time. Remember that managing an autoimmune disease is a marathon, not a sprint.

Further info

Explore more dietary and supplement tips for Hashimoto’s disease in my comprehensive, science-based article here.

Finding the right medication and dosage, following a nutritious diet, and taking supplements have significantly improved my quality of life.

Plus, giving my body time to recover was key.

When I was first diagnosed, I didn’t have the energy to exercise or do my favorite hobbies like hiking and gardening, so I let myself rest.

A lot of guilt and frustration accompanies feeling too unwell to do things that you love, being unable to exercise, and struggling to fully engage in life, which can take a toll on your relationships with friends and family.

I felt lazy and like I needed to push myself to do things. However, I quickly realized that letting myself rest when I needed to and showing myself compassion was much more important for my health.

I took it easy until I started to feel better. Although I’m mostly back to my normal energy levels and don’t experience significant symptoms that often, I still have off days when I know I need to let myself rest, and that’s OK.

I know what makes me feel worse — drinking alcohol, not getting enough sleep, and being overly stimulated or stressed. This is also true for many of my patients who have Hashimoto’s.

And here’s what makes me and most of my patients feel better:

spending time outside
stretching and restorative activities like yoga
eating lots of anti-inflammatory foods, especially veggies
following a nutrient-dense diet
taking hot Epsom salt baths
staying hydrated
avoiding caffeine and alcohol as much as possible
engaging in stress-reducing activities like gardening and hiking
getting plenty of sleep
taking certain supplements
staying active
letting myself rest when I’m not feeling well

Generally, following a nutritious, anti-inflammatory diet, reducing stress, and leading a healthy lifestyle are likely to reduce certain Hashimoto’s symptoms.

However, it’s important to note that no specific diet is currently recommended to treat Hashimoto’s disease. Just because something works for one person doesn’t mean it works for others, which is one reason why self-experimentation is so important.

Share on PinterestCourtesy of Jillian Kubala

I’m lucky that my endocrinologist is a wonderful doctor and personal friend with whom I feel comfortable asking questions and talking openly about my health.

For many people, this isn’t the case.

I’ve had patients who’ve been dismissed by numerous doctors, misdiagnosed, and not properly treated. Unfortunately, this is very common. In fact, up to one-third of people with hypothyroidism doesn’t receive adequate treatment.

As mentioned above, it’s not uncommon for people to see multiple doctors before being diagnosed. Even after diagnosis, many people aren’t comfortable telling their doctor that their medication isn’t effective and that they’re still experiencing symptoms.

It may take your doctor several attempts to get the dosing and medication right before you start feeling better. Make sure you choose a specialist with whom you feel comfortable discussing your symptoms and treatment options.

You have the right to ask questions about your health, and your doctor should take your symptoms seriously. There are so many excellent doctors out there. If you’re uncomfortable with your provider, find another one.

Some people find success by working only with an endocrinologist, others feel better after working with a dietitian to overhaul their diet and lifestyle, and still others prefer to see a functional medicine practitioner. Remember that you always have options. Use them.

Moreover, try to work with a dietitian who specializes in hypothyroidism or autoimmune diseases if you decide to experiment with diet and supplements. These experts can help you determine the best regimen for your needs.

You need to be your own health advocate.

This is important for everyone with a medical condition to keep in mind. You know your body best. If you think there’s something wrong, keep digging.

Don’t give up. Find a healthcare provider who’s thorough and listens to you.

I know that going to numerous doctor’s appointments can be frustrating and time-consuming, as can trying various medications, dietary patterns, and supplements. Yet, I also know that these things are essential to improving your health and managing your symptoms.

Lastly, remember that you’re not alone. Get help when you need it from friends, family, and healthcare providers.

We’re all here to listen and support you on your path to feeling better.

Jillian Kubala is a Registered Dietitian based in Westhampton, NY. Jillian holds a master’s degree in nutrition from the Stony Brook University School of Medicine, as well as an undergraduate degree in nutrition science. Aside from writing for Healthline Nutrition, she runs a private practice based on the East End of Long Island, NY, where she helps her clients achieve optimal wellness through nutritional and lifestyle changes. Jillian practices what she preaches, spending her free time tending to her small farm, which includes vegetable and flower gardens and a flock of chickens. Reach out to her through her website or on Instagram.

What to do if you are tired of work - 13 tips if you are tired of being squeezed by a lemon

It's a shame when work instead of money and pleasure brings only fatigue. And it’s not at all the case if the day has just begun, but there is no strength even for elementary tasks.

Let's figure out what are the reasons for such a state and what to do if the work is tired.

Household inconveniences

What is the essence of

Various household trifles seriously irritate and distract from work. For example, office workers often have to put up with an uncomfortable workplace or colleagues who speak loudly on the phone and distract with personal conversations.

Those who work remotely cannot always afford privacy. So cats, dogs and children who require attention, or neighbors with a perforator intervene in the workflow. It happens that there is not enough space in the apartment, and you have to work at the kitchen table, on the sofa or on an uncomfortable stool.

Domestic inconveniences not only interfere with concentration on work, but also cause physical discomfort: the lower back starts to hurt, the neck becomes numb, the tone of the shoulder muscles increases - they become wooden and hurt even at the slightest touch. Physical fatigue is added to intellectual fatigue.

It will not be possible to work long and productively in such conditions

How to help yourself

Organize a comfortable workplace. Wherever you work, at home or in the office, equip yourself with a comfortable workplace. There should definitely be:

a comfortable chair and table so that your back does not hurt and your neck does not numb;

large monitor with Flicker-Free technology (flicker-free backlight) and good resolution to reduce eye fatigue;

lighting – ideal if natural light enters the workplace. If it is too small, put a table lamp.

Ventilate the room at least once an hour and drink more during the day. Water is a source of strength, it helps maintain hydrobalance and stimulates metabolic processes in the body. The European Food Safety Authority considers that the norm for adequate water intake per day is about 2 liters for women and about 2. 5 liters for men. In order not to choke and painfully pour in your daily volume, try this method: put a glass of water on the table and take a sip every time you stumble upon it with your eyes.

Tell your family that you are at work. Tell them that during working hours you cannot be distracted by personal conversations and household chores. Coordinate plans for the day with your family and discuss what hours you plan to work. If there are children in the family, help keep them busy during your work - come up with games, pick up cartoons.

Buy active noise canceling headphones. This will help you disconnect from extraneous sounds and focus on work. In addition, a good headset will come in handy for calls with colleagues.

Rent a coworking space. A good solution for those who do not allow the area of the apartment or family circumstances to work from home. Coworking spaces are gaining popularity all over the world: they have a working and creative atmosphere, comfortable meeting rooms and fast Wi-Fi.

Overtime

What is the essence of

According to the Labor Code of the Russian Federation, the normal working time is 40 hours a week or 8 hours a day. The same duration of the working week is adopted in other countries - 40-44 hours.

At the same time, statistics show that in practice many people face overtime. All over the world, employees stay late at work and spend up to 24 hours a month on it. In Russia, according to the statistics of the Superjob.ru portal Research Center, 58% of respondents regularly work more than the allotted hours. They work overtime both in the office and remotely.

"Scourge" of remote workers: violation of the "work - home" border. If the workplace is a couple of meters from your own bed, it is difficult for the body to switch to rest mode. The working day is long over, but it seems that it is not difficult to answer a letter, looking at your favorite TV series with one eye. When this becomes a habit, the subconscious mind ceases to distinguish between work and rest - as if you are constantly working.

WHO experts have found that regular overwork leads to chronic fatigue and psycho-emotional stress, and also causes serious health problems - increase the risk of stroke and diseases of the cardiovascular system.

How to help yourself

Set the beginning and end of the working day. Clearly define the boundaries of working time. When it ends, "turn off" from the workflow and go to rest. If you work remotely, be sure to let your co-workers know about your working hours. Warn that at other times you are ready to respond only to urgent messages, and postpone other questions for the next day.

Take breaks during the working day. Regular pauses of 5-10 minutes will help the brain to relax and work more productively. During the break, do household chores, make tea, or just lie down with your eyes closed. Even better, do some simple exercises. 20-30 squats, tilts or push-ups will help disperse the blood and activate brain activity, relax stiff muscles, and give a surge of strength for further work.

The popular Pomodoro Technique helps you organize your day effectively—here's how it works and how to implement it.

Rest properly and regularly. In the evening, try to relax away from the workplace: walk in the fresh air, communicate with family and friends.

Be sure to get enough sleep to restore your strength. The Sleep Research Society and the American Academy of Sleep Medicine state that the minimum for an adult is 7 hours of sleep per night. And the European Society for the Study of Sleep generally believes that sleeping less than 6 hours is dangerous to health.

Balance work, free time and sleep

Arrange your routine so that you have enough time for a good sleep.

Not only the quantity but also the quality of sleep is important:

ventilate the room before going to bed, keep the air temperature comfortable for you and try not to let the humidity in the bedroom fall below 20%;
limit gadgets before going to bed - it is better to read a book, chat with loved ones or with a pet;
sleep in the dark, it stimulates the synthesis of melatonin, a hormone that is responsible for wakefulness cycles and provides the body with deep restful sleep.

Don't forget holidays and weekends. You can not work hard for weeks without rest - this is a direct path to burnout. Even if you work in a flexible schedule, be sure to set aside 1-2 days a week for rest. A day off is when you relax, walk, do family chores and do not work.

Taking regular vacations reduces fatigue and stress. Statistics show that the number of days on vacation does not affect the quality of the holiday. Much more important:

go on vacation before you are dead tired;
rest properly

Ideal if you can completely change your usual environment and daily routine. If you have a sedentary job, go on a hike or a trip to an unfamiliar city, where you can walk a lot and visit unfamiliar places. If you constantly interact with people - on vacation, try to limit active communication, spend more time alone with yourself, go online only when necessary. If you want to change the fast working rhythm for peace and quiet, you can just seal on the beach or rent a country house in the neighboring area to walk through the forest and go fishing.

Wandering attention

What is the essence of

Focus and concentration are affected by an endless flow of information, especially when work is connected with Internet surfing and business correspondence. Distract messages in instant messengers, work letters, push notifications and advertising notifications on websites.

As a result, the task on which you planned to spend a couple of hours stretches out for the whole day - the working rhythm slows down, you are nervous.

Researchers of labor statistics believe that the productive period of work is only 3 hours a day. This is how many employees work actively and show good performance. The rest of the time is spent on related tasks - negotiations, correspondence, news monitoring, informal communication with colleagues.

If you do not set priorities and do not control wandering attention, time will be lost, and there will be no energy left for important things.

How to help yourself

Make a list of goals before starting the work day. Mark how much time you plan to spend on each task, prioritize: what must be done today, and what can be postponed if you have to switch to urgent matters.

There are days when everything goes wrong and you can't figure out which side to start with. In this case, try to start with small or well-known tasks that are likely to be on your list. So kill two birds with one stone:

deal with things that do not take much time and effort in the morning — a good start to the day inspires and cheers you up;
you will enter into a working rhythm - it will become easier to tune in to more complex and serious tasks, things will go more successfully.

Sometimes it's the other way around: there are no difficult tasks in the task list, but there are unpleasant ones. Then you can "eat the frog" - this is what American business coach Brian Tracy advises. He read an interesting quote from Mark Twain:

"A person who eats a live frog every morning enjoys the feeling that nothing worse will happen to him today for sure."

The essence of the method is to do the most unpleasant of the planned tasks in the morning - then it will not hang over you and spoil your mood. "Eat a frog" in the morning, tell yourself: "I'm done!" and with a light heart solve the rest of the tasks.

Brian Tacy talks about eating frogs and 20 other time management principles

Observe rituals. Regular actions, familiar and well-known, will help you tune in to the working day. The authors of Staying Healthy Through Habits: The Psychology of Habit Formation and General Practice believe that environmental conditions and repetition of actions play the role of a symbol - a signal to switch activities.

Come up with your own rituals that will serve as a signal to start the day. What you can do:

always have breakfast at the same time;
go out for a 30-minute walk in the morning to cheer up;
before starting work, put on business attire - or any other that will symbolize the transition from leisure to work.

Interestingly, one of the most effective morning rituals scientists call a few minutes of silence before starting work. This helps to focus on upcoming cases and put the daily routine in your head - this is the conclusion of researchers at the University of California at Berkeley.

Evening rituals are also important, they will help put the brain into rest mode. A good habit, for example, to turn off the computer when the working day is over, is how you signal to the body that the work time is over, it's time to rest.

Problems in the team

What is the essence of

Lack of understanding with management or colleagues is another reason for fatigue. A negative microclimate in the team can be influenced by poorly established work processes: there is no quick communication between colleagues or it is not clear which employee is responsible for what. It happens that personal antipathy is mixed in or the inconsistency of views on solving work problems interferes. All this is the cause of misunderstandings and conflicts.

When building communication with colleagues takes more effort than the work itself, irritation, loss of interest and constant fatigue from a showdown are inevitable.

How to help yourself

Talk to your supervisor. Explain the essence of the problem and tell that it affects not only the process, but also the result of the work. A professional and adequate leader is likely to listen and try to change the pattern of interaction between employees.

Change company. A good option if the minus in the form of a team outweighs the pros. The lack of mutual understanding with colleagues and management experts call one of the most common reasons for dismissal.

Top 3 intangible factors of employee motivation. According to a study by the International Recruiting Company Hays

Uninteresting tasks

What is the essence of

You may have outgrown your work responsibilities. Tasks that once seemed interesting and required serious effort are now performed automatically, and the result is not satisfying. This happens when the level of responsibility and terms of reference have not changed over the past 2-3 years.

As a result, motivation decreases, work has to be done through force - this leads to fatigue and stress.

How to help yourself

Develop professionally. If you are tired of boring work and feel that things are becoming a routine, look for ways to develop. Read books, watch movies, listen to webinars, or take a refresher course. With new knowledge, you can look at familiar tasks from a different angle, get a promotion, move to a new position within the company or change jobs.

Change environment. Build connections in the professional field: participate in conferences, forums, webinars, meet interesting and experienced colleagues. On social networks, subscribe to the accounts of people who inspire you and who have something to learn. So you will be aware of the latest news from the professional community, you will be able to develop and find new interests.

Change job. Perhaps you just stayed too long in one place. A new company means new responsibilities and new goals to shake things up. Some daredevils decide on radical changes: they change not only the place, but also the field of activity. For example, they leave sales for copywriting or move to IT from humanitarian areas. Such a decision could be a big step forward. But remember: for big changes you need to have a financial airbag. And newcomers in any field are not welcomed with open arms and generous offers.

Health problems

What is the essence of

Desire to lie like a rag instead of hard work, lack of strength and bad mood can be symptoms of illness. It is with constant fatigue that emotional burnout begins. This, in turn, can lead to depression, a serious mental disorder.

How to help yourself

If you have tried all the tips, but you still do not find the strength and are constantly tired, consult a doctor. Start with a therapist: he will prescribe a set of studies and, based on the results, give recommendations or advise a narrow specialist.

Main

Organize a comfortable workplace.
Explain to your family that during working hours it is important for you to concentrate and not be distracted by household chores.
Purchase noise canceling headphones to block out external sounds.
Leave to work in a co-working space when you can't organize silence and a working atmosphere at home.
Set a comfortable daily routine, balance work, free time and sleep.
Don't forget about weekends and vacations - it's better to have a rest before you get too tired.
Make a to-do list for the upcoming work day.
Follow rituals to make it easier to switch between work and play.
Talk to your manager if you find the atmosphere in the team uncomfortable and work processes seem inefficient.
Grow professionally, learn new things and improve your skills.
Meet and communicate with experienced and interesting colleagues, keep abreast of what is happening in the professional community.
Change your job or field of activity.
Check your health.

Tanya Kopylova

Editor and author at Unisender. I work with volunteer projects.
I write about marketing, psychology and culture.

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What to do if there is no strength for anything even after rest

Irina Khakamada ,
guest Verba Mayr

“Energy is always in motion. And in motion should always be both the brain of a person, his soul, and his body, which must be maintained for endless energy. You need to do this consciously, understanding that it is your tool for achieving success. Many work day and night, drive themselves for the sake of any large-scale goals, but in the end this leads to absolute burnout. When the goals are achieved, it turns out that there is no health anymore, depression fills the whole soul and brain, and this is where it all ends. Success is the gymnastics of the brain, on the one hand, and on the other hand, a decent body that does not interfere with the work of the brain. This in no way means a fanatical healthy lifestyle and constant diets and sports. The secret is in balance and occasional pauses for respite and self-care.”

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Improve sleep patterns

The growing popularity of radical biohacking can cause serious harm to health. Elon Musk-esque characters who advocate 30 minutes of sleep every six hours instead of a full night's rest do not take into account that such dangerous practices are suitable for a small number of people.

Verba Mayr neurologist Svetlana Kovaleva is sure that the circadian rhythms that are responsible for sleep are laid down at the genetic level, and for personal effectiveness, most people need a good six to eight hours of sleep at night.

It works like this: with the onset of night and darkness, the production of melatonin, the “sleep hormone”, is activated. In the morning, light enters the retina of the eye through the eyelids, instead of melatonin, serotonin and cortisol begin to be produced - the very ones from which “I want to live and work.” Moreover, at night, the active production of somatotropin begins, which serves as a natural fat burner, and also starts the anabolic process - the process of energy accumulation in cells. Following this million-year-old program is one of the most effective deep restorative sleep solutions. The degree of fatigue also affects falling asleep: a lack of activity during the day or, conversely, overwork can prevent you from falling asleep at the right time.

Good health and a stable mind support a well-established daily routine. Try to go to bed and wake up at the same time on weekdays and weekends. Thus, the habit will be fixed in the brain, it will be easy for you to fall asleep and it will be pleasant to wake up.

Take care of the work of the stomach and intestines

Dr. Alex Vitasek, President of the International Association of Mayer Therapists, pointed out that the causes of chronic fatigue are often indigestion. The same pursuit of high performance and personal efficiency leads many to skip meals, spend less time on lunch, choose useless foods, overeat, or, conversely, eat too little.

Often the only opportunity to eat well is late in the evening. Accumulated hunger and fatigue make it difficult to control appetite, which increases the risk of overeating, including sweets - the most affordable antidepressant. This overloads the gastrointestinal tract, prevents you from falling asleep and fully resting, worsens your well-being, lowers the protective functions of the body and performance in the future.

According to Vitasek, in order to get rid of chronic fatigue, it is important to normalize your diet: give up sweets and starchy foods, avoid gluten, eat foods rich in amino acids (Omega-3 and Omega-9) and green vegetables. And so that all digestive processes end before going to bed, Alex Vitasek advises to refuse dinner. Of course, such strict restrictions are a temporary measure. When the problem of chronic fatigue is resolved, you can again introduce light and healthy dinners into your daily practice.

Getting enough nutrients

Gastroenterologist Anna Borisova, in her turn, suggests monitoring the correctness and balance of the diet. The problem with our diet is that our eating habits have changed for the worse. The basis of the diet began to be not useful and important microelements for the body, but carbohydrates and “useless” food. Therefore, the first step to replenish energy should be a diet rich in all the necessary elements.

In order to get them, the doctor advises adding the following products to the grocery basket: meat and poultry, fish, dairy products, nuts and, of course, fruits and vegetables. Also, a varied menu is important for good nutrition. Optimizing your diet to some standard buckwheat-chicken-cucumber combo would be a poor choice. It is not enough to eat the same set of useful products: in this case, an excess of some trace elements and a lack of others may form.

Trying new foods, experimenting with recipes, and updating your shopping list regularly is a good way to get everything you need and feel energized.

Dealing with inner conflicts

We can indeed become deficient due to lack of sleep and malnutrition. But our energy is also spent on resolving internal conflicts. If every day you do what you don’t like, or what seems unnecessary (in a personal or professional field), one day moral exhaustion may occur, a feeling of depression and apathy may arise. This is a psychodynamic state that needs to be corrected with the help of various mental practices, meditation, work with a psychologist or psychotherapist. The body is a system that cannot be fooled. And even if you convince yourself that everything is fine, but in reality it is not, then he will answer you with violations of the internal systems, increased anxiety and other unpleasant signals.

Having resolved internal conflicts, you will be able to prioritize and direct all your energy and motivation to what is really important to you.

Normalize energy exchange

“Energy cannot appear from emptiness and disappear into emptiness” — says the law of conservation of energy. It must be drawn from a variety of sources, and the body, in turn, is able to absorb the best that the environment and food give us. All the resources it receives are converted into energy, the cells are enriched with oxygen, and the work of mitochondria is accumulated. With a lack or excess of glucose and fatty acids, which produce energy, a failure occurs in the body - energy deficiency develops. It brings constant fatigue, drowsiness, weakened immunity, so it is necessary to solve problems.

It's easy to normalize energy exchange - proper and regular nutrition again comes to the rescue. An effective technique is playing sports: regular training activates the necessary processes, enriches the cells with oxygen and “restarts” the body. As a result, the charge of vivacity increases, the mood improves.

Restart immunity

The health of the immune system also directly affects our general condition and energy reserves: it is impossible to be active if you always suffer from colds and walk around broken. A sedentary lifestyle, an unhealthy diet, and an excess of unnecessary medications weaken the natural barrier against viruses and bacteria. Therefore, its protective properties must be restored.

An effective way is to contact specialists who help the body recover at all levels. For example, the Verba Mayr center has two programs aimed at strengthening the immune system - "Detox + Immunity" and "Immunity Strengthening". The programs were created by the doctors of the center in close partnership with colleagues from Austria and Germany and are aimed at an integrated approach in order to strengthen the protective properties of the body. Cleansing the intestines, removing toxins, stimulating the immune system through infusions and natural mechanisms increases the body's resistance to viruses. Therapeutic nutrition, walks in the coniferous forest and light physical activity complete an effective program: they are useful for both the immune system and the nervous system. Diseases are better prevented than treated.