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of people who exercise perceive their sleep quality to improve

on days they exercise.

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• Tiredness• Sleepiness, including falling asleep against your will • Irritability• Depression

• Giddiness• Loss of appetite• Digestive problems• Increased susceptibility to illness

Signs and Symptoms of Fatigue

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Remember how much you used to fight taking a nap as a kid? It seems these days, we’re all in need of a good nap. If you feel like you’re always sleepy, here are some possible causes and what you can do about it.

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of adults missed work activities/made errors at work from sleep issues.

of study participants unintentionally fell asleep during the day at least once.

nodded off/fell asleep while driving at least once.

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of adults get 30 minutes of physical activity each day.

Less than

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Only 1 in 3 adults receive the recommended amount of physical activity each week.

of people whodon’t exercise are more likely to sleep poorly.

Fuel your body with whole fruits and vegetables and lean

proteins.

Drink plenty of water. Think of it as your body’s motor oil.

Poor diet can cause you to feel sluggish and lethargic. Some tips

for a more well-balanced diet:

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Stand at your desk or buy a standing desk. Move your computer or workstation to a

comfortable standing height using crates, books, boxes, etc.

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If you’re still tired all the time, check with your doctor to rule out issues like thyroid problems, depression, or adrenal fatigue. Once you’ve ruled out these issues and tried our tips, you’ll wake up refreshed and have energy to spare all day!

The more you move, the more energy you have. Some tips for

fitting exercise in your day:

Wear a pedometer or other activity tracker.

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Keep the bedroom sacred by banning all technology: TV, cell phones, laptops—

anything that will distract you from sleeping.

Quality of sleep, rather than quantity, may be the real issue.

Some tips for a restful night:

Check your breathing. Sleep apnea is often a hidden cause of poor sleep and can be dangerous. If this is a problem,

try sleeping with a CPAP device.

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DIET EXERCISE SLEEP

Take foods that make you tired out of your diet. They may be giving you

a food allergy or sensitivity.

Give whole body vibration a try. It helps with flexibility, strength, balance, weight loss, and more.

Toss your alarm clock. You may be anticipating the alarm which causes you to miss

out on sleep. Try a gentlier sunrise alarm.

http://www.amazon.com/SOLEIL-Alarm-Ultima-Clock-Simulator/dp/B000O20Q6Chttp://www.webmd.com/sleep-disorders/ss/slideshow-fatigue-causes-and-remedieshttp://www.fitness.gov/resource-center/facts-and-statistics/http://www.cdc.gov/features/dssleep/

• Reduced decision making• Reduced attention• Increased accident rates

• Increased errors in judgment• Reduced productivity / performance• Reduced reaction time - both in speed and thought

• Loss of memory• Inability to stay awake • Increased forgetfulness

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.............................................................................................................................. Causes of Fatigue

of people who regularly exercise get quality sleep at night.

of high school students got 8 hours of sleep on an average school night in 2009.

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• 17 hours awake is equivalent to a blood alcohol content of 0.05

• 21 hours awake is equivalent to a blood alcohol content of 0.08 (legal limit in Canada and the US)

• 24-25 hours awake is equivalent to a blood alcohol content of .10

Not Getting Enough Quality Sleep Can Cause Effects Similar to Alcohol..................

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3 Ways to Fight Fatigue

If you feel like you’re tired all the time, here are some possible causes and what you can do about it.

References

3 out of 10 adults get 6 hours of sleep per night. <_

The Dangers of

Constant Fatigue

Are You at Risk?

www.hypervibe.com