Fatigue. An Epidemic.

Fatigue is literally an epidemic. It is so common that we brush it off as normal. It has become part of life, especially for those of age. Fatigue is relative, it runs a gamut. There are those too tired to do much. There are those that are just annoyingly tired, no matter what. In the US it is said that 45% of women feel constantly tired due to stress. It is truly out of hand, the modern world is plagued with low-energy. ,. If you are constantly tired something in your lifestyle or bod needs to be addressed.
Many people suffer from exhaustion throughout the day, brain fog, anxiety, depression, trouble sleeping-even though they are tired, sugar addiction, body aches and gut problems.
Here are a few things you can try to solve fatigue, but if the fatigue is severe, is definitely not enough. Exercise and cognitive behavioral therapy. This is what you get when you go to a doctor and say you are tired. First, he will just say “it’s normal”, if you pester him, he will tell you to exercise more, take antidepressants and give the therapist a shot. Usually this is a failure. If your body is chronically fatigued it means that something must be corrected and be addressed.
The circadian rhythm may be key when it comes to fatigue. This means that we have an internal clock that responds to light and dark. This “clock” regulates hormones, neurotransmitters, appetite and many more functions. For your sleep to be energizing and refreshing, your circadian rhythm must promote melatonin and other functions to help you sleep a deep refreshing sleep. If not, you can sleep 10 hours and still be tired.
The body is programmed to be awake by day and sleeping at night. Staying up late is just one way to throw your circadian rhythm off. Did you ever fly on a plane and experience jet lag for the next few days? This is because the circadian rhythm is thrown off schedule. It is used to waking and sleeping at a certain time and now it is getting signals to reset the timing. Disrupting the circadian rhythm is linked with mood disorders, chronic fatigue, depression and daytime sleepiness.
Usually however, we are not flying to distant counties. However, there are other ways to confuse and disrupt the circadian rhythm. One is from not getting enough daytime light, which signals to our brain that is wake-time. Two is from being overstimulated with light by nighttime. Our brains are getting messages that it is wake time when there is a lot of light and then we can’t sleep at all or not a fulfilling sleep.
We need to be getting more Sunlight by day and less exposure to bright lights by night.
Melatonin is a sleep hormone which is secreted when it is time to sleep. Melatonin not only promotes sleep; it also protects our energy productive mitochondria. So besides for sabotaging our quality sleep at night by not getting enough melatonin, we are also forfeiting a critical mitochondria protector. This is a recipe for FATIGUE! Now that the mitochondria is not functioning well, our cells produce less energy.
Melatonin is going to protect your mitochondria far more than standard antioxidants.
So to clean this mess up and get your energy back you will need to get your circadian rhythm functioning optimally again! To do that you should:
1. Get SUNLIGHT. That’s right sun light. It may be old fashioned but it works. The best time to get sunlight exposure is right when you wake up. This is the time you want to let your body know; it is morning. Go for a walk or sit outdoors in the sun during the first 30 minutes upon waking. This is the minimum. Ideally you should be getting exposure throughout the day as well. Besides for being out side in the sun, when indoors try to get sunlight from the window. If not buy a verilux or similar bright light to have nearby.
2. When you sleep, you should be in complete darkness-pitch dark. Even a minute light can impair your sleep and negatively affect melatonin levels.
3. Cut out exposure to blue light 2 hours before bedtime. Don’t use electronics and blue light screens before bedtime. You can get a blue light filter for your phone or tablet. F.lux is one that I know of offhand but there are many out there that are free. Also try using blue and green light blocking glasses. These are rather inexpensive, as cheap as $10. If you wear these glasses, starting two hours before bedtime, you will dramatically reduce your blue light exposure at night and increase your melatonin production. The green and blue light waves have a significant impact on the circadian rhythm and signal that it is wake time. You will notice a difference right away when wearing blue light blocking glasses. You will feel more winded down and tired.
4. Another thing you may want to change is your meal times. Eating late at night is not advised. Keep your eating time shortened to 10 hours of the day. Before and after that should be a No feeding time.

Either way, by incorporating these changes you will slowly regain your energy and health. Modern society has ignored the circadian rhythm for far too long, and has as result badly suffered. Sorry for those who work night shifts, but if possible I highly advise you to find a day job, if you value your health.

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