Sleep suggestions and for fighting fatigue

​အောက်ဆုံးထိ ဆွဲကြည့်​​ပေးကြပါ ခင်ဗျာ

Fatigue is a feeling of weariness, tiredness, or lack of energy that does not go away when you rest. People may feel fatigued in body or mind (physical or psychological fatigue).

Most of the time, fatigue can be traced to one or more of your habits or routines. Fatigue can be a normal and important response to physical exertion, poor eating habits, emotional stress, boredom, or lack of sleep.

In some cases, however, fatigue is a symptom of an underlying medical problem that requires medical treatment. When fatigue is not relieved by enough sleep, good nutrition, or a low-stress environment, it should be evaluated by your doctor.

A common cause of fatigue is not enough sleep, or poor quality sleep. Suggestions include:

• Get enough sleep – two-thirds of us suffer from sleep problems, and many people don’t get the sleep they need to stay alert through the day. Some recommendations on getting a good night’s sleep include: go to bed and get up in the morning at the same time every day, avoid naps through the day, and have a warm bath or shower before bed.
• Limit caffeine – too much caffeine, particularly in the evening, can cause insomnia. Limit caffeinated drinks to five or less per day, and avoid these types of drinks after dinner.
• Learn how to relax – a common cause of insomnia is fretting about problems while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you – for example, you could think of a restful scene, focus on your breathing, or silently repeat a calming mantra or phrase.
• Avoid sleeping pills – sleeping pills are not a long-term solution because they don’t address the causes of insomnia.

• Get enough sleep. Adults need about 8 hours per night.
• Limit caffeine. Too much caffeine, especially in the evening, can cause insomnia. Limit caffeinated drinks to 5 or fewer per day, and avoid these types of drinks after dinner.
• Learn how to relax. A common cause of insomnia is fretting while lying in bed. Experiment with different relaxation techniques until you find one or two that work for you; for example, you could think of a restful scene, focus on your breathing, or silently repeat a mantra or phrase.
• Avoid sleeping pills. Sleeping pills don’t work in the long term because they don’t address the causes of insomnia.
• Avoid reading or watching TV in bed.

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