The Great Fatigue: Why Are We All Knackered Right Now?
It's normal to endure the odd day when getting out of bed is tantamount to filing your tax return for the first time (i.e. near impossible). Less so to feel tired every day, at any given time, no matter the sleep score on your tracker. Over the last few weeks I've repeatedly asked 'why I am so tired?' when I have felt a tidal wave of exhaustion take over my body that can't be explained by a simple case of not catching enough slumber.
Granted, I've had a year which has been anything but relaxing: a terrible break-up; a new job; my first flat purchase; and now the start of a renovation on my own... But it seems there's a collective feeling of exhaustion right now - confirmed by my ELLE UK colleagues who agreed that, yes, there's something lethargic and snooze-inducing in the air, more so than normal.
There's science behind why we're all feeling it right now. The darker days looming are usually a perfect explanation as to why - we're lacking vitamin D, of course! - but right now we find ourselves in coats before our morning commute and wearing T-shirts after lunch - and the truth is, our circadian rhythms are all out of whack.
We should be cocooning for winter, but the season's temperamental forecast says otherwise. Combine that with near-end-of-year fatigue, news cycle dread and cumulative stress, and it's easy to understand why we are all frankly knackered.
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Why do you feel tired right now?
'The drastic change in light can affect our circadian rhythm which, in turn, makes us feel more fatigued,' shares Rhian Stephenson, a nutritionist and founder of Artah. 'In addition, we're getting less vitamin D, so unless you're proactively supplementing, this can hit quite hard.' But, as she explains, there are other compounding factors, including:
58% of people are less active during the colder, darker months
In general, we tend to walk less, and spend less time outside
Studies now show that people drink more alcohol from late November to January
September onwards is prime cold and flu season, and this combined with low vitamin D levels, less fresh air, and more alcohol, can lead to multiple sicknesses, which can be difficult to recover from.
Our hormones are disrupted by the clocks going back and, unless time is factored in to rest, can cause circadian rhythm disruption
Dr. Safia Debar, GP at Mayo Clinic Healthcare in London, says that stress is also an important factor. 'We need to remember that unless processed, stress is cumulative,' she warns. 'The end of the year often brings a general sense of feeling fatigued, overwhelmed and exhausted due to increased cortisol or chronic stress,' she adds. We know that the reduction in sunlight can disrupt our mood and hormones, but as she explains, 'it's not just the stressors; it’s the accumulation and lack of recovery that means the end of the year can be a trying time.'
8 simple steps to feel less tired
Take vitamin D3
'I often recommend taking vitamin D with Vitamin K but have your levels checked first, especially if you're taking larger doses. Low vitamin D contributes to fatigue, low mood and lethargy,' says Dr Debar.
Try light therapy
As Lumie sleep expert Dr Sophie Bostock states: ‘the brain relies on bright light to coordinate our internal 24 hour circadian rhythms, or body clocks. Light helps us to feel alert during the day, and darkness helps us to sleep at night.’ Light therapy, such as an SAD lamp, has been proven to improve mood and energy levels for anyone suffering from the effects of SAD (Seasonal Affective Disorder) during winter when we experience less sunlight.
Stress support
'If you're someone who gets more stressed and whose mood is affected in the winter months, a good stress support can help. Enhanced Nootropics has Ashwagandha, B Complex, 5 HTP (precursor to serotonin), and Magnesium Glycinate, so can support mood, energy, stress and resilience,' shares Stephenson. 'Seeking help is also a good idea to know what your individual stress response looks like,' adds Dr Sebar.
Have a medical check-up
'I would ensure a medical check-up to exclude vitamin deficiency, thyroid issues, and so on,' suggests Dr Debar. 'You need to be aware of mitochondrial health - our mitochondria are our energy powerhouses, and they require certain conditions, nutrients, hormones and neurotransmitters (avoidance of toxins) to function optimally. This may look like increasing vitamin D supplementation, B complex and magnesium.'
Take time for recovery
'What we're never really told is that our microbiome and internal environment can take weeks to months to recover after getting ill, so it's important to be patient and proactively try to recover by easing back in (especially when it comes to alcohol), increasing gut support, and not going hard the moment you feel better,' says Stephenson, who recommends increasing fibre and taking prebiotics to support gut health.
Rest your mind
'Remember your thoughts require energy too,' shares Dr Debar. 'If you're in a state of anxiety, sadness, grief or overthinking, you use up energy and could lead you to slow down.' She also warns that suppressing or negating our emotions has ramifications for energy levels, too. 'Our psychological wellbeing is also linked to our energy and vitality, so prioritising sleep, rest, gentle movement and being outside with people you love is key.'
The worst things you can do if you're tired, according to a GP
Intense HIIT workouts if you know you're chronically stressed
Over caffeinating
Screens without blue light blockers
Sugar hits
If, like me, this has been your modus operandi for the year, Dr Debar warns these will all lead to energy crashes and maintain a vicious cycle. 'If you are relying on boosts of adrenaline or cortisol like intense HIIT training or cold showers then this also may be counterproductive, especially if you are not fully recovering in between,' she adds.
The best thing you can do is take stock of the change in seasons and how you're feeling, and adapt your pace accordingly. If you have an accumulation of stressors, be sure to schedule in more rest, so that you can maintain balanced energy levels.
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