- What can be done about it?
A few basic points to consider are:
- If there are any medical reasons for the tiredness, the first thing a woman can do is see her G.P. It may be that there is some underlying undiagnosed condition that needs to be ruled out and treated.
- In terms of bedtime routine and insomnia, various things are possible e.g. alter the bedroom environment and make it only a place for sleep or sex, not work.
- Aim to go to bed at a similar time each night and get up at the same time.
- Install blackout blinds if necessary, to help avoid being woken too early on summer mornings when the sunlight streams in earlier.
- Make sure you have some time to yourself in the day, just for you and use this time however you decide. This is especially important if someone has young children or is caring for a relative.
- If you don’t have anybody you can talk to, keep a journal and write down your thoughts or concerns.
- Keep a piece of paper by your bed and jot down anything that is on your mind to do for the next day – then forget about it. This helps stop the brain trying to keep a mental list, while you’re trying to go to sleep. On the paper, off the mind!
- Improve diet. At the very basic level: Cut out processed, highly refined fatty and sugary foods and ones containing too much salt. Always have breakfast. Make sure you get enough water (at least 2.5 litres a day, more if you exercise). Cut down or cut out caffeine. Opt for organic unrefined foods, where possible aiming to eat two protein meals a day, at least five portions of fruit and vegetables daily, and ensure enough iron-containing foods and calcium are included. Iron is very important for women and deficiency can lead to tiredness and anaemia.
