Why do You Always Feel Tired at Work
When the depression lasted for several weeks, it was time to consider a change.,
Due to the increasingly fierce competition, people’s life and labor rhythms speed up, and tensions increase, and work fatigue is prone to appear. Many people think that work fatigue is just a normal phenomenon and there is no problem, but long-term work fatigue brings us not only mental damage, but also physical problems. We should no longer ignore this common problem. This article analyzes the causes of work fatigue, as well as some mitigation methods.
We have all experienced it: it is 2 o’clock in the afternoon, and lunch time has been over for a long time. However, instead of feeling energetic and focused, you are ready to curl up in the corner, turn off the lights, and take a nap. No one will notice, right?
It’s normal to be sleepy in the afternoon, but if this feeling persists every day, what will happen?
Workplace fatigue is not only physical, but also mental exhaustion.
Not only is there no vitality, but your motivation is also very low. When we are tired like this, it is difficult to concentrate and stay organized. And when it lasts for several days or weeks, even if you have enough sleep, it will also make you feel anxious, depressed, and collapse.
Anyone feels tired at work. You only need to take action when the feeling of fatigue persists. Let us take a closer look at the causes of fatigue at work and what you can do to eliminate sleepiness at work.
What is work fatigue? How is it different from just being tired?
If you are tired, you may feel this way for a day or two, but it usually disappears on its own after a few nights of high-quality sleep; fatigue is a bit complicated.
So, what is work fatigue?
The Mayo Clinic defines work fatigue as “continuous fatigue that cannot be relieved by rest, a state of almost continuous fatigue that develops over time, which reduces your energy, motivation, and concentration. ”
Just like burnout, work fatigue is a constant state of fatigue, and it will not disappear. Eventually, it will permeate other aspects of your life, making it harder to concentrate, harder to feel motivated, and even out of touch with work.
What makes ordinary fatigue become work fatigue?
Scientists don’t actually know why desk work makes us tired, but there are several variables that may play a role in this situation.
First of all, the change in the nature of work redefines our daily arrangements, making it difficult for us to regain motivation even on days off.
In fact, American workers work an average of 137 hours a year more than their Japanese counterparts, and nearly 500 hours more than their French counterparts! One reason is that most people work at least one hour on 50% of weekends.
Remote work has also played a role in this change. Although people who work remotely claim to be more efficient, they are more likely to work overtime and less likely to take vacations. Telecommuting people tend to work without time planning, which makes maintaining a healthy work-life balance (preventing fatigue and burnout) more challenging.
But this is not to say that work fatigue is the result of modern work culture. In fact, there are many other factors that cause our daily fatigue. Here are some factors that cause fatigue:
Lack of sleep or poor sleep quality
One of the most common (and most obvious) causes of work fatigue is lack of sleep. In the United States, about 40% of workers do not get enough sleep. In fact, many people do not get enough sleep. The CDC (Centers for Disease Control and Prevention) has declared it a public health emergency.
Modern work arrangements often force us to ignore normal sleep patterns. More than 43% of workers said they often feel insufficient sleep.
If you are just tired from work, a good night or two of sleep will usually solve the problem. But if you feel tired from work, no matter how much sleep you sleep, you won’t feel any better.
Not enough time to relax
The average American spends more than 10 hours staring at the screen every day. Although we can attribute part of the cause to work, most of us also stick our noses tightly to mobile devices or laptops during off-hours.
Devices that emit blue light (such as mobile phones, tablets, and laptops, which can reduce sleep quality and increase depression, anxiety, and stress) not only affect our ability to get adequate rest, but research shows that being unable to completely get out of work is a cause of continuous work Fatigue, even the main source of burnout. .
Go against your natural “efficiency curve”
We experience a series of energy peaks and troughs every day. This is due to something called the circadian rhythm-an internal clock that cycles between a sense of wakefulness and fatigue.
Violating this cycle will increase your likelihood of fatigue at work, and it will also make you feel frustrated and exhausted.
Worst of all, work fatigue can quickly lead to exhaustion
The main problem here is not that these factors make you feel tired at work, but that these factors make you feel very stressful, which makes you exhausted. Burnout is not just exhaustion and lack of motivation, it is a constant fatigue, accompanied by cynicism, disconnection from work, and lack of accomplishment.
We all feel tired at work. However, if the problem is long-term, then it is time to consider how to recycle your energy. First, determine the cause of your fatigue. Then, find a solution that works for you.
1. Work hard when you are most productive
Once you have determined your body’s natural circadian rhythm, you can learn to work when you are most awake. Simply put, this means scheduling deep, focused work when your energy level is naturally higher.
When your energy level is low, such as in the afternoon, shift your attention to less important things, such as replying to emails and phone calls.
2. Manage your motivation
We mentioned earlier that lack of motivation can affect your energy and cause fatigue. But the dynamics are fickle. If you wait for it to appear, you will find yourself waiting forever.
Instead, you need to motivate yourself by arranging your work space and brain. Start by changing your workspace, reduce confusion, and make it more action-oriented. Clutter will distract us and leave us unmotivated.
You can also motivate yourself by implementing the five-minute principle. If you find yourself procrastinating on a project, take five minutes. After five minutes, you will usually finish everything. (Note: The five-minute principle, in short, is to do it for five minutes when you want to start, and then stick to it for five minutes when you want to give up.)
Finally, create some rituals and routines to tell your brain that it is time to start something new.
Your brain likes repetition, so if you spend five minutes clearing your desk before starting work, or spend five minutes replying to emails after each break, your brain will train your brain before you start more intense mental activity Just be prepared.
3. Rest more during the day
If you are tired from work, why not take a break? An effective nap, only 15 to 20 minutes of sleep, can improve the sense of wakefulness and improve work efficiency. Longer naps—the so-called slow-wave sleep—are also very good for decision-making skills.
Resting during the day is not only beneficial to your work efficiency, but also to eliminate fatigue-this is an instinct. Sleep researcher Nathaniel Kleitman (Nathaniel Kleitman) found that the human body has a rest-activity cycle every 90-120 minutes. At night, this cycle takes you through different stages of sleep. During the day, it manages your energy and wakefulness.
This means that your body is eager to rest and recover after 90 minutes of work. Once you understand this rhythm, you can use it to arrange rest so that you can rest when your body needs rest and recovery the most.
4. Limit your working hours
Work-life balance is the key to fighting work fatigue. However, few people make appropriate restrictions on their working hours. On the contrary, we allow cell phones and e-mail to penetrate into our private time, never completely out of work.
On the other hand, leisure time, especially time spent on hobbies and other meaningful tasks, helps us become more creative, more focused, and even more efficient the next day.
One of the easiest ways to free up more time for these activities is to use a device such as RescueTime. (Note: Rescue Time is a multi-platform and multi-device usage statistical analysis tool. Through statistical analysis, you can know how long you have been working, what work has been done within a certain period of time, and remind users to improve efficiency in a timely manner.)
For example: suppose you want to spend more time on music. Without practicing by yourself, you can invite friends to join you. Or, you can set the Rescue Time goal of audio editing to 1 hour or more outside of working hours.
5. Get into the habit of meditation
Finally, some studies have shown that activities like meditation and yoga can help reduce the stress and anxiety that cause work fatigue.
Regular work and rest periods, whether in the morning or before going to bed, will have a long-term impact. Yoga practitioners’ mental clarity is 86% higher than those who do not practice.
Don’t get sleepy at work
You don’t always have to tire yourself at work. Instead, you can determine the cause of your work fatigue and try one of these solutions.
Create a sleep schedule that is consistent with your circadian rhythm. Be sure to take regular breaks and focus on yourself-even if only for 30 minutes. Try to incorporate exercise and meditation into your daily life so that you can naturally increase energy and motivation.