“No matter how early I get to bed,” says 35-year-old advertising executive, Dana, “I never seem to have time to enjoy myself. By the time I pick up the kids, make dinner, and do all the bed-time stuff, all I can do is flop down in front of the TV with my husband. I don’t even have the energy to read, it seems. At the weekend, it’s worse because I try to catch up with all the housework, work out and entertain friends.” By the time Monday rolls around again, Dana is exhausted. “I don’t seem to sleep properly either,” she continues. “I fall asleep right away but wake up around three and often stay awake thinking about silly things until the alarm goes off.”

While the cause of fatigue is often obvious to an outsider, it is frequently overlooked as people go about their overloaded and complex lives.

The causes of fatigue

Here are the most common causes of fatigue and what can be done to alleviate them:

Skimping on sleep

Health experts say we need seven or eight hours’ sleep each night to prepare ourselves for the following day. Yet most people get between five and six hours of shut-eye and have no idea that this ongoing deficit is making them drag their feet the following day.

What to do: Try to get to bed half an hour earlier, and work up to a full hour. If possible, sleep an extra hour at the weekends and/or take a power nap in the middle of the day.

Insomnia

The inability to fall asleep, poor quality sleep, or waking up in the middle of the night and not being able to fall asleep again are all forms of insomnia.

What to do: If falling asleep is a problem, be sure to develop a relaxing and regular bedtime routine, such as taking a warm bath, and reading before turning off the light. A drink of warm milk can help, but don’t have alcohol. Although it may make you drift off, you will likely wake up a few hours later and remain awake.

Taking a melatonin supplement or specialized sleep formulation (see page 14) can also help ensure you get enough quality sleep to feel fully refreshed for the following day.

Mismanaging stress

Feeling stressed can greatly impact the ability to sleep, setting up a vicious cycle that leads to physical and mental fatigue.

What to do: Incorporate relaxing activities into your bedtime routine. You may want to take a warm bath, meditate, or read something light. If you constantly feel stressed, make an appointment to see a counsellor who specializes in stress management. Since exercise can greatly relieve stress, it is important to work it into your daily schedule. Just be sure not to exercise immediately before bed, when it can have a stimulating effect.