5 Ways to Combat Fatigue

When flying frontline operations, I frequently found myself working varying hours. Set shifts were certainly not a thing. One day we would be needed on task at 5pm, two days later we were wanted at 3am. The biggest difficulty I found in the cumulating fatigue was not necessarily tiredness, but alertness. I was going from needing to be asleep in the late morning to rest for a night sortie, to needing to be switched on at midday to be planning for a sortie I was about to fly. Granted, there is little in life that demands the level of short term change that military operations do, however all of us experience fatigue in some form. Whether that is cumulative after a long week of long work hours, or acute from a weekend of late nights and limited sleep! Additionally, we may experience mental fatigue, physical or emotional, or even a combination of these. Fatigue is caused by a raft of factors and two people may not experience the same symptoms. However, if we understand what fatigue is and how it presents itself to us, we can apply some key methods to combat fatigue and mitigate its impact.

1. Understand our Bodies

The first aspect to combatting fatigue is understanding what it looks like to us. While some signs and symptoms may be common, we are all individuals, and some indicators of fatigue are easier to spot than others. If we understand our own bodies and what these signs look like to us, we begin to build up awareness around the way we react both physically and mentally to fatigue.

There really isn’t one size fits all; some people begin getting headaches, others excessively tired, and for some it may be mood changes such as increased irritability. Spending some time reflecting on our responses, as well as gathering feedback from those around us, gives us the ability to spot when we need to take action. Halfway through Tough Mudder I knew I was getting physically fatigued, and my frustrations were apparent to my now wife who was running with me!

Additionally, understanding our bodies speaks to knowing how to recover appropriately when we are beginning to get fatigued. For some, a short nap around lunchtime picks them up for the afternoon. Some people (myself included) really struggle to nap. As an example, I find that if I am particularly tired, or noticing the signs of fatigue, I have an ‘easy’ day. Whether that’s replacing a scheduled run with some yoga, or just spending the evening relaxing instead of mentally challenging myself with research. Looking inwards enables us to spot when we need to step off the gas, and how we can do that effectively in our own ways.

2. Develop a Routine (as best as possible)

Clearly when I’ve been on operations with changing goalposts, I haven’t been able to develop the best sleeping routine. Nonetheless, I still look ahead a few days and see how I can amend my sleep pattern to be fresh when I need to be. When I get back home, my routine is fairly well established, and this is a key element of combatting fatigue.

There is limited research around the 'benefits' of waking up early, however mostly it is just about establishing a routine (Harada et al., 2016). For some people, early rising might work. I sleep a bit earlier so I can get up a bit earlier and get my workout done as early as possible before work. This works for me and may not for others.

For some, staying up late might be best, as it’s the time where their minds focus, and they can get some work complete. It might be that an evening walk after sunset gets creativity flowing and late in the evening is the time where they practice a musical instrument. The takeaway here is to try to find what works and build a routine. Develop a wind-down ritual to set the best conditions for sleep and allow yourself sufficient time for restorative sleep. This will help to prevent fatigue.

3. Keep Moving, or Start

It may sound contradictory, but exercise is actually a fantastic tool for combatting fatigue. Research has even found it to be a beneficial intervention strategy in the treatment of cancer-related fatigue (Adamsen et al., 2004) which highlights it as a point for discussion in ways that everyone can combat fatigue.

In developing a routine, we spoke about a bedtime routine, but that can also apply to a physical routine. It may be incorporating some stretching before bed or waking up and heading out for a run. Exercise increases the blood flow around our body, which boosts the oxygen levels getting to our brain and helps with decreasing fatigue and improving our cognitive function. Building up the level of exercise is completely down to the individual and depends on their starting point. The NHS’ guidance on fighting tiredness indicates that even a 15-minute walk can give you an energy boost, and that’s a great place for anyone who is physically capable to start.

4. Be Aware of and Manage Stress

Being in a state of stress is one our biggest energy consumers, particularly in today’s society where stressors are all around us. Social media, relationships, work, family commitments, sporting results are all sources of stress on varying levels for us. Many people live day-to-day in a constant state of stress, and this takes its toll, contributing to increased levels of fatigue.

Once we are aware of our stressors, we can work to either eliminate them, or reduce their impact upon us. For years when I lived back home in Bristol, I would go to the football with my dad. Personally, I just loved the experience of going to a live match, embracing the atmosphere and watching the sport I’d grown up playing. Obviously I’d be disappointed when we lose (which for a Bristol City fan was commonplace) but my dad took that disappointment into a much higher state of stress. It would frustrate him on the drive home, then put him into a bad mood for the rest of the day. Growing up I thought nothing of it, but now on reflection I think about how emotionally draining that must’ve been, holding on to that stress all day, over something that can be mitigated with a change of perspective.

While some stressors are unavoidable, many can be avoided with that change of perspective. Don’t see the result of a football match as the measure of happiness; something out of your control shouldn’t dictate your mood and take a toll on your mental wellbeing. Only let that in your control affect you, and if it is negatively impacting your fatigue, then seek to make change.

5. Harness the Power of No

Sometimes it’s too easy to just agree to everything and saying no just doesn’t seem like an option. Humans are social beings and the feeling of being left out is enough for many people to agree to activities that in reality they are too tired to take part in. Last night (on writing this post) I used this very technique.

Due to the summer heat (at the time) my window for getting out for my weekly long run during marathon training was early in the morning. I had agreed to take a few people to the airport with their bags, so I was already limiting myself to the time I needed to be ready to leave. To get my long run in, I would have had to wake up at 4:30am. This wasn’t the end of the world, as I’d done it a couple of times over the past fortnight and knew my body was established in an early-rising sleep routine. I was also invited to join in with watching a movie and having a few drinks in the evening, so I now had some choices to make. It would have been easiest (and most satisfying for my internal social self) to go and watch the film, get to bed late, set an early alarm to get my run done and then tiredly do the airport run. I knew, however, that I would spend the rest of the day tired, would have had zero mental capacity to write this article, and I would be playing catch up the following night. I decided against the movie for an early night.

The fact I then wasn’t tired meant my second decision was skipping the 4:30am alarm, prioritising a good night’s sleep and moving the run to the evening as it cools off. Knowing when to say no and prioritising what’s important to you (in this case being well rested) is an underrated tool for fatigue management that deserves attention.