Fatigue and Safety

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We are all well aware of the effects alcohol can have on our physical performance, emotional state, and cognitive function. But did you know that fatigue and tiredness can have the same effects as drinking alcohol does? 

As it turns out, that’s exactly the case. Being awake for 17+ hours has been shown to have the same detrimental effects on our performance and cognition as a blood alcohol concentration of 0.05% just a further 3 hours+increases this blood alcohol concentration fatigue equivalent to .1% (1).

A reading of 0.05-.1% is equivalent to two-five standard drinks for most people. Now imagine how bad that would be if you feel like that for the entirety of the day, every day.

Therefore, we need to pay attention to our fatigue levels for the sake of our safety and productivity. The most common contributor to fatigue and tiredness is sleep debt. Many adults sleep less than the recommended 7-8 hours and suffer for it.

According to a survey from 2016, 35 to 45% of adults in Australia suffer from inadequate sleep (2).

The issue is, we get so used to fatigue and tiredness that we stop paying attention to it. We are in a state of permanent exhaust, and we see it as normal. It’s important, however, to take an objective look and make changes.

Today, we’ll take a look at four tactics you should incorporate into your life to decrease tiredness and dramatically reduce the risks associated with it.

1.Sleep 7-9 Hours Per Night

It’s been said that if you want to double your productivity, you should stop reading articles on the topic and start getting 8 hours of sleep every night. And I completely agree.

Numerous studies have shown that sleep deprivation impacts our cognition negatively (3). It also impacts our productivity (4).

According to the National Sleep Foundation everyone between the ages of 18 and 64 should aim to get between 7 and 9 hours of sleep (5).

Here are a few ways to sleep better:

Go to bed and wake up at the same time each day, even on the weekends. Over time, your body will get used to it, and you’ll have a much easier time falling asleep and waking up.

• Limit the use of electronics and screens within an hour or two before bed. Read a book, take a shower, plan the day ahead, stretch, meditate, etc.
• Keep your room cool (18-21 degrees C), completely dark (get some blackout curtains if you must), and quiet.
• Invest in a quality mattress and pillow. They are kind of pricey, but the investment is well worth it.
• Limit caffeine intake within 7-8 hours of your bedtime. This stimulant has a half-life of roughly 6 hours. Meaning, if you ingest 300 mg around 5 pm, you’ll still have around 150 mg at 11 pm, and this can make it very difficult for you to fall asleep.

2.Maintain a healthy diet

You are what you eat. A cliché, I know, but it’s true.

The food you use to fuel your body can have profound effects on your energy levels, cognitive performance, and well-being.

One study found that a high-glycemic load diet (fast-digesting carbs such as junk food) was associated with symptoms of depression, mood swings, and fatigue (6). Such diets are also correlated with weight gain and increased hunger.

Aim to consume the majority of your daily calories from whole foods filled with slow-digesting carbs, healthy fats, plenty of protein, and dietary fiber. Such foods will provide you with a steady stream of energy, will keep your mood stable, and will help you maintain healthy body weight.

3.Exercise regularly

Regularly exercising is one of the best ways to invest some of your free time. Period. Whether you prefer endurance work, strength training or something else, making time for exercise is crucial.

Research has found a strong correlation between regular exercise and high energy levels. Exercise is also beneficial for our cognition.

Exercise also releases endorphins, making us feel happy (if you’ve ever experienced the ‘high’ from a good workout, you know what I’m talking about). Therefore, exercising in the morning, even for 15-20 minutes at a moderate intensity is a great way to start the day.

4.Minimise Chronic Stress

Easier said than done, I know. But stress is known as the silent killer for a good reason - it has been linked to various chronic diseases, cardiovascular problems, and many psychological disorders (7).

There are many approaches to stress management. Some people practice deep breathing, and others meditate daily.

There’s also a case to be made about how we perceive stress. Simply put, if we see it as something bad and to our detriment, then it is. But if we shift our focus and try to see in it a different light, its effect on us could be different.