The document discusses the dangers of constant fatigue and its effects, highlighting that being awake for 21 hours equates to a 0.08 blood alcohol content. It suggests that quality sleep, exercise, and a balanced diet are key factors in combating fatigue. Additionally, it provides practical tips for improving sleep quality and managing fatigue symptoms.

1. Are You at Risk?
The Dangers of
Constant Fatigue
• 21 hours awake is equivalent to a blood alcohol
content of 0.08 (legal limit in Canada and the US)
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Less than
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of adults get 30 minutes of
physical activity each day.
Only 1 in 3 adults receive the recommended
amount of physical activity each week.
......................
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of people who
don’t exercise are
more likely to sleep poorly.
of people who regularly exercise
get quality sleep at night.
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of people who exercise perceive
their sleep quality to improve
on days they exercise.
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3 out of 10 adults get
< 6 hours of sleep per night.
_
of adults missed work activities/made
errors at work from sleep issues.
.........
of study participants unintentionally
fell asleep during the day at least once.
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nodded off/fell asleep
while driving at least once.
of high school students got 8 hours of
sleep on an average school night in 2009.
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.
EXERCISE
DIET
SLEEP
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Poor diet can cause you to feel
sluggish and lethargic. Some tips
for a more well-balanced diet:
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Fuel your body with whole
fruits and vegetables and lean
proteins.
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Drink plenty of water. Think
of it as your body’s motor oil.
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Take foods that make you tired out
of your diet. They may be giving you
a food allergy or sensitivity.
The more you move, the more
energy you have. Some tips for
fitting exercise in your day:
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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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Wear a pedometer or other
activity tracker.
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Give whole body vibration a try.
It helps with flexibility, strength,
balance, weight loss, and more.
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• Tiredness
• Giddiness
• Sleepiness, including • Loss of appetite
falling asleep against • Digestive problems
your will
• Increased susceptibility
• Irritability
to illness
• Depression
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• Reduced decision making
• Increased errors in judgment
• Loss of memory
• Reduced attention
• Reduced productivity / performance
• Inability to stay awake
• Increased accident rates
• Increased forgetfulness • Reduced reaction time - both in speed and thought
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Signs and Symptoms of Fatigue
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• 24-25 hours awake is equivalent
to a blood alcohol content of .10
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Causes of Fatigue
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• 17 hours awake is equivalent to a
blood alcohol content of 0.05
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Not Getting Enough Quality Sleep Can Cause Effects Similar to Alcohol
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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.
Quality of sleep, rather
than quantity, may be the real issue.
Some tips for a restful night:
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Keep the bedroom sacred by banning
all technology: TV, cell phones, laptops—
anything that will distract you from sleeping.
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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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Toss your alarm clock. You may be
anticipating the alarm which causes you to miss
out on sleep. Try a gentlier sunrise alarm.
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!
References
http://www.amazon.com/SOLEIL-Alarm-Ultima-Clock-Simulator/dp/B000O20Q6C
http://www.webmd.com/sleep-disorders/ss/slideshow-fatigue-causes-and-remedies
http://www.fitness.gov/resource-center/facts-and-statistics/
http://www.cdc.gov/features/dssleep/
www.hypervibe.com