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When you work 8 or more hours a day it can be annoying and downright frustrating to not be able to do anything afterwards because of exhaustion. You do everything in your workplace, yet you can’t get to chores, take care of yourself and maintain healthy relationships. These things are required to lead a happy life, so what can you do to avoid tiredness after work?
Sleeping pattern
Take a good look at when and how long you sleep. The average adult requires 7-9 hours of sleep a night, if you aren’t getting enough rest, then obviously: you won’t be able to function well throughout the whole day. Oversleeping can also be problematic, so make sure you don’t sleep more than 9 hours. You can’t compensate for missed hours either, so establishing a regular sleeping pattern and sticking to it is the best thing you can do.
Make sure to go to sleep at the same time every day, and don’t snooze too many times in the morning. These things can disrupt your pattern and make things harder for you.
Nutrition
If you are getting enough sleep each and every night, then technically you should be good to go. However, you also need to pay attention to your diet. If the exhaustion persists for a long time, then going to the doctor might be worth it. A simple blood test will be able to tell you if you have enough iron, vitamin D and B12, all of which can cause exhaustion when lacking.
You can easily fix this issue by taking supplements, or by fixing your diet. To obtain more vitamin D you can also spend more time in the sun.
Fresh air
Sitting at home all day, either not doing anything or even working isn’t healthy for a person. As humans, we need exercise and fresh air. A healthy amount would be around 30 minutes each day, however 10 minutes is the absolute bare minimum. You can achieve this by walking or biking to work, or if you are in home office you can try spending your lunch break outside, even if you just sit down to eat.
Without this there is a good chance that you won’t be able to go to sleep at nighttime, making things worse for you in the morning and making you exhausted in the long run. It’s also not great for your mental health to keep yourself cocooned in your home.
Physical exercise
Now, you don’t need to think of something that goes very hard on you. Even walking and stretching counts as exercise, as long as you work a little to move your muscles and go beyond what’s absolutely necessary. You simply need to make your heart beat a little faster than usual, tire yourself out and you’ll knock yourself right to sleep in the evenings.
To make exercising a habit when you already come home exhausted is quite a feat though. Therefore, if you want to improve the situation you need to start small. Maybe a few crunches before bed, or you can install a pull-up bar in the kitchen door frame and do a simple negative pull-up whenever you enter or exit the room. These things don’t take up too much time or energy, but will definitely help you get the exercise you need.
Mental health
There are plenty of things that go on in your mind which can cause you to be exhausted without much reason. One of these things – and it’s unfortunately becoming more and more common – is mental illness. Depression and anxiety are on the rise and both of them can cause tiredness in their own ways, so watching out for their other symptoms is an absolute must these days.
If you can’t get out of the bed in the mornings and prefer to stay tucked in throughout the weekend too, then depression is a likely suspect (if there are other symptoms as well, of course). It will make you miss out on both fresh air and exercise, while also building apathy within you.
Meanwhile, anxiety will make you overthink and tire you out mentally and emotionally. Because of it, nothing really needs to happen to you for things to feel exhausting. You can sit at the office all day, without any extra responsibilities, but your mind will continuously bring things up that you can worry about.
If you relate to either of these situations you should read up on the specific topic and, if needed, visit a professional.
Burnout
This one is all too common these days. Burnout happens to the best of us and it can’t be avoided if you don’t give your body a break every once in a while.
People burn out if they want to do work, relationships, hobbies, parenting, school, all kinds of things at the same time and at the same intensity. It is very admirable that we can sometimes handle several on this list, but in the long run it’s just not viable. It tires out your body, your mind and eventually you will simply go numb and your system will require a break.
This one can be fixed fairly easily if your job or school isn’t too demanding. Take some time off and put things on the burner. You deserve your own attention too, so take care of yourself while you recover from the burnout. After that you can get right back to your things, although you might want to take it a bit more easy this time around.
And if you need to reconnect with your loved ones or partner, don’t think that you need to bend over backwards. Try planning a home date night, or even a digital detox to reset your brain!
