how do you combat morning fatigue?

[hope4joy]

Hi all,

Does anyone else wake up with their eyelids so heavy its hard to keep them open, and feel like you've got lead in your system? And take every bit of resolve to get out of bed? I'm going through a really tough patch at the moment and need to get through three weeks of full time work, I really need the money. I feel like a zombie at the best of times, but anymore of this morning fatigue and I wont get to work. The tiredness is just so intense and enduring.

What helps you get going in the morning?

How do you get through those really tough patches, that you trust will end, but have not finished yet?

With thanks, Christina 

[SubduedBlues]

Hi Christina

I used to dread those mornings. One of my earlier methods was to remind myself not to let the black dog win,  but as time passed by I found it difficult to keep up the same mantra day in and day out to get up.  Now days the first thing I do in the morning is go to the gym; it's not work and I can take any pace I feel like. After an hour at the gym, I'm showering and getting ready for the day ahead.

The downside is that my day starts now at 5:30am,  but I'd rather do something I enjoy first thing everyday than get an extra hour sleep only to put "work" as the first item on this list.

Oh, and there are still those days that I don't feel like going to work after the gym, but their easier to overcome being that I am already up, out and about.

Well, that's what works for me.

D'

ps: before I started going to the gym, I used to log onto BB and spend an hour on the forums; that worked too, and was the basis for putting gym first in the day.  I don't think the activity you do first is important, other than it is something that you enjoy and look forward to doing each morning.

[Zeal]

Hi Christina,

I struggled a lot with morning fatigue in the past. All through my teen years, it was a battle for me to get myself physically out of bed and get moving for school. I had a serotonin deficiency (I now take meds for this) and also had a bad habit of going to bed too late. If you don't go to bed early enough, your body will struggle to adjust well in the morning. What time do you usually go to bed, and what time do you need to be at work by? Most people need 7 to 8 hours sleep, though some can function well on a little less, and some may need a little more.

Your severe fatigue could possibly be due to an iron deficiency, or a lack of Vitamin D. Low vitamin D levels aren't simply a problem for people who don't get enough sunlight. Even with plenty of sun exposure, some people's bodies don't absorb this vitamin properly. I know a few people with this problem. I have had low vitamin D levels in the past, and I can say that it definitely does make you feel more fatigued than is normal.

Eating well, allowing your body enough rest to deal with stress, and having a comfortable sleep environment (little to no light in the bedroom, the right temperature, minimal noise etc.) is essential. I find the morning much easier to get through when I have a big breakfast. For me, this is often a bowl of Weet-Bix/All Bran with almond milk plus a slice of grainy toast with honey and a piece of fruit. Having small and healthy snacks on-hand at work could help (e.g. fruit salad, mixed nuts, corn thins, a few squares of dark choc).

Seeing your GP if you're concerned is a good idea. I hope you can find some solutions to this fatigue. Good luck with the work weeks.

Best wishes,

SM

[Zeal]

Hi Christina,

I'm not very switched-on tonight! I forgot to ask whether you are currently seeking help for depression! Seeing your GP and addressing the symptoms of depression will help with your overall mental health and wellbeing, which can then start to have a positive flow-on effect for your energy 🙂

Best wishes,

SM

[Nellie7]

Hi Christina,

Thanks for posting, as I sit here in my PJs typing thinking the same question. How do I get moving so another day doesn't tick by were I have done nothing except stress. I know the same issues will be there tomorrow. I know I wont sleep. I know that I'm in a loop. How to get out? Tried eating, currently I cant keep food down. Too tired to exercise - fatigue.  What to do?

Nellie

[hope4joy]

Hey D',

thank you for your suggestion - that is really beautiful, to choose something to do first that you like doing. I've not thought of that before. And yes I often wake up and the first thing I think of is my responsibilities for the day.  I can do a 6am yoga class but it is a sort of tough love thing, where the class if hard but I feel better (mostly) afterwards. Hmm, I'll put my mind to it. I think doing one sudoku or reading a chapter of something would be really nice.

The last few days when I wake up I've been changing position so my head is leaning with a cushion sort of off the bed edge a bit, so its lower than my heart and the blood flow goes there, with a warm wet flannel on my eyes, and setting an alarm for 20 minutes, with one snooze allowed, and that seems to help physically a little. I've learnt through yoga that poses where ones head is lower than one's heart are good for depression, child's pose is another one.

Take care,

Christina 

[hope4joy]

Hi SM,

thank you for your helpful reply. Yes, I agree with so many things that you say, and you raise some issues that I've forgotten about in recent times. It is really nice to hear you've found ways to overcome and minimise the morning fatigue, you sound really good at self care.

In reply to your suggestions, I am already sleeping enough, at the moment I need to be careful not to sleep too much. I find when I'm well I need 7 hours sleep and when depression strikes I can need up to about 9 hours without having overslept. I sleep really soundly (thankfully). I'm an early to bed early riser typically. I also make a real effort to eat well, and to not eat for a few hours before bed and to drink some water an hour or so before, otherwise I wake up thirsty. 

I've had issues with both low iron and low vitamin D before and never realised the vitamin D can cause fatigue. Lately I feel shy to ask my GP to test these levels because they are always a bit low and if it is right on the low threshold she doesn't think it is significant, and a feel a bit like a hypercondriac or something.  Hmm, yeah good idea, I'll ask my psych about it and ask her to order the blood tests so I can see where I'm sitting, as every bit of extra energy right now would be great. (just wrote it my diary!)

Hmm, I've never thought of the snacks thing, I tend to do just 3 meals without snacks lately, but it makes sense it can give little energy bursts. Yeah, I'll try for a morning tea snack at least.

As to my GP - yes I saw her this monday, but I also see a psychiatrist for therapy who has been away for 6 weeks, and is back on mon 11th Jan. So my GP gave me her thoughts on possible meds and also recommended I try to do some more high intensity exercise, with the idea that I'll make a decision on meds with my psych. 

Thanks so much for your reply and ideas,

how has the start of 2016 been for you?

Kind Wishes, Christina 

[hope4joy]

Hi Nellie.

I'm glad that you posted here. I'm sorry to hear how tough it is for your right now. I get what you mean by the merry go round thing, where one needs more energy to do x, but x might be what brings more energy. It sounds extremely difficult that you're not sleeping. What causes that? How long has it been going on for?

I'm wondering if you can drink something to help - like those salt solutions you get from the chemist to rehydrate? They have some sugar and salts - electrolytes i guess - I've used them in the past to help me get through stressful periods. I also found they calmed my tummy and became something comforting and soothing.  Or maybe some other type of juice or smoothie? Both watermelon and coconut water also have electrolytes, though i'm not sure at what concentration. I'm just thinking too, whether you can try to do 5 mins of regulated breathing, there is one where you count your in-breath time - whatever seconds are comfortable for you from 2 or 3 or 4 etc, then hold your breath for slightly longer 4 or 5 or 6 etc, and then breath out for the 2 or 3 or 4 seconds, and just keep doing this pattern. It is amazing how much holding ones breath can add to stress levels.

It sounds like you need to be incredibly kind and gentle to yourself, as its not your fault things have gotten so difficult. And maybe try to make a plan with small steps that can be achievable? Do you have any professional support Nellie? I find professionals can sometimes give me a really objective helpful opinion and ideas of what might work, as much as I hate asking for help and admitting i'm unwell. And please keep posting on the forum!

Kind Wishes, Christina

[Zeal]

Hi Christina,

Thanks so much for taking the time to respond to us! I'm glad to hear I helped remind you of a few things. It's great that you've worked out the amount of sleep you need too.

Never be shy with your GP! Even though your vitamin D and iron levels are often low, your doctor can test you again and give you advice. Your health is important, and your doctor is there to help and answer questions. Ask your doctor about ways to increase iron and Vitamin D. Do you eat enough protein, such as from red meat, legumes and nuts? Ensure you consume enough calcium, as calcium levels are linked to Vitamin D absorption.

I'm glad you're seeing your GP as well as a psych - that will really help with your mental health 🙂 Sometimes I feel that I should go to a psychologist again about my OCD, but I seem to be plodding along well. I have been much happier during the past two years, and especially for the last year. This is because I joined a new group of friends last year and have been with my boyfriend (who makes me really happy) for about 7 months now. I do get periods where my OCD worsens, such as around university exam time.

This year has been pretty good so far, thanks! I have been worried about a close friend recently though, so I have been more anxious than usual. I am less worried now since I've talked to her a bit more, and know that she is in a decent headspace 🙂

I hope 2016 has been good to you so far!

Good luck with improving your energy levels.

Best wishes,

SM

[hope4joy]

Hi SM,

Thanks for your reply. And yeah your right, GPs are there to help us. I guess I've often struggled with the asking for help thing, so it can be difficult at time. For some annoying reason I have a belief that I need to try to do everything alone, although i am getting better at asking for help and getting other people's opinions.

Yes I do eat enough protein I think, thanks for raising it. I find it is the best way to feel full and also to have more  sustained energy.

Its really lovely to hear that the last two years have been pretty good for you, and that you've been happier. It sounds like you invest a lot to stay well which is great. I agree that a good network of friends/ healthy relationship are important. I realised recently that I used to be involved in a close-knit group but stopped because of some changes in the group and didn't replace it with anything else, and that I need something else in my life aside from uni. Nice to hear you're studying too! So at the moment am thinking about where to put some energy this year to cultivate new friendships.

I might leave this here - thank you again for all your suggestions SM.

Kind wishes, Christina