Who doesn't love to sleep? We all know it is extremely important but how much is the perfect amount to ensure you will beat fatigue? As an athlete, I find that I get fatigued really easily, but I started to think about why that might be. Am I actually tired or do I just think I’m tired?
What is Fatigue?
Extreme tiredness, typically resulting from mental or physical exertion or illness
There are a few things to consider when looking at fatigue in athletes:
- For women – the #1 thing I look at is my menstrual cycle.
Sleep Zone – Am I really getting as much sleep as I think I’m getting and is it enough? Or is my mind simply playing tricks on me because I’m told how much sleep I should be getting? – There are days where I seriously start to feel nauseous because of lack of sleep, but lack of sleep to me, might be different compared to lack of sleep in someone else. As an athlete, we don’t ever want to be lacking sleep. But, we don’t want to oversleep either. Focus on getting 7-9 hours of sleep.
Eat Clean – We hear this over and over again, but we often are thinking about it in terms of looking good, but what about feeling good? What about giving our brain energy so that it can focus and be efficient? Food is not just energy for the body but energy for the mind. Think…What have I been eating? Is it energizing me or making me tired? I like to stick with basics – veggies, fruits, and lean protein. It really is that simple. Eating clean to me, means reducing processed foods and processed sugars from the diet.
Meditation – Are you overwhelmed at work? At home? How are your stress levels? Stress can cause a lot of fatigue. When our brain is getting overworked, it exhausts us physically. Try meditating for just 10 minutes every day to help the brain relax.
Hydrate – Hydration isn’t just important to help the muscles recover but hydration keeps our body energized. It needs water in order to live. As we know, we can go longer without food, than we can without water. Drink water evenly throughout the day.