Fatigue at Home
It’s important to practice good sleeping and eating habits at home to prevent fatigue, and to ensure you are energized for the day ahead.
While there is no specific way to guarantee a good night’s rest, there are some general tips that can apply to everyone:
- Try to maintain the same time that you sleep and get up every day; catch up on sleep over the weekend to avoid accumulation of sleep debt.
- Exercise regularly, eat at regular intervals, and consume a balanced diet of fruits, vegetables, whole grains, healthy fats and protein.
- Avoid caffeine, nicotine and alcohol before bedtime if these will inhibit your ability to sleep later in the day or night.
- Try to get two three to four hour blocks of sleep during the day if you work night shifts
- Make your room sleep-friendly: keeping your room cool, dark, quiet, comfortable, and free of distraction enables for a better sleep cycle.
Establishing proper eating habits and regular meal times is equally as important in preventing fatigue. If you tend to skip meals or eat at irregular times, you may experience fatigue, food cravings or increased eating at the next meal. Aim to have at least three meals a day including a variety of foods for a balanced diet.
It’s important to sleep for the right amount of time. Too little sleep can cause excessive tiredness and lack of concentration; in contrast, oversleep can cause sluggishness, headaches, and irritations.
Going to bed with an empty stomach or immediately after a heavy meal can interfere with sleep. If you get home hungry, have a snack that is low in fat and easy to digest. A light snack before going to bed helps in getting a good restful sleep.
Remember, if you are too fatigued to perform your job safely, notify your supervisor immediately.