NEVER
BE TIRED
AGAIN
THE SEVEN
CAUSES OF
FATIGUE AND
HOW YOU CAN
BEAT THEM
SOCIAL JETLAG
Many of us like to treat
ourselves to a weekend lie-in.
But going to sleep and waking
up at different times during a
week can disrupt your
circadian rhythms – the brain’s
natural timing of sleep and
wakefulness hormone release.
This ‘social jetlag’ is associated
with sleepiness, fatigue, bad
mood and health problems.
A recent study from the Sleep
and Health Research Program
at the University of Arizona
suggests that each hour of
weekday to weekend lag brings
an 11 per cent increase in the
likelihood of heart disease.TIP: Avoid weekend lie-ins and
late nights, and keep to the
same sleep-wake pattern
during the week. Using an app
or a tracker to chart your sleep
patterns can help.TIP: Find forms of exercise that
fit your lifestyle, rather than
simply investing in a gym
membership. This way, you’ll
probably be more inclined to
stick with the workouts.TIP: Pop outdoors every couple
of hour s, even if it ’s just for a
few minutes. It will clear your
brain and may help with
lethargy. And eat lunch outside
rather than at your desk.LACK OF EXERCISE
Long-term tiredness is
associated with too little
activity. A University of Georgia
review of research found 90
per cent of studies agree that
people who regularly exercise
report less fatigue than groups
who don’t. Exercise increases
levels of energy-promoting
neurotransmitters, such as
dopamine, norepinephrine
and serotonin. It also resets
the SCN, the part of the brain
that regulates sleep and
wakefulness hormones. And
exercise reduces fat stores,
which seem to be associated
with long-term fatigue.CABIN FEVER
Light, fresh air and stimulation
are all important for brain
health and SCN functioning, so
being cooped up indoors all the
time can worsen mood and
lower energy levels. We’re
particularly prone to this
during the winter. Short-term
cabin fever can eventually
become seasonal affective
disorder (SAD). Characterised
by depression and feelings of
tiredness, SAD is believed to be
caused by lack of sunlight
disrupting the brain’s
production of mood and
sleep-regulating brain
chemicals, such as serotonin.Your eye detects light,
sending signals to the
suprachiasmatic
nucleus in your brain
where your ‘circadian
clock’ is housed
5 it’s dark, it signals for the release of hormones,
such as melatonin, that make us feel sleepy.
If our habits are regular, our brain adjusts to
release hormones at the right time. If they’re
not, we end up in constant conflict with our
natural circadian rhythm. The blue imitation
daylight emitted from computer screens and
smartphones can confuse our SCN further,
especially if we’re using our screens at night.
Our brain is tricked into thinking it’s day when
it’s not and we end up feeling awake when we
should be sleepy.Find out about
circadian rhythms
on In Our Time
bbc.in/2ONrA4w