Well, you might be interested to hear that medically speaking, tiredness is something that happens to everyone. It's an expected feeling after certain activities or at the end of the day. Usually, you know why you're tired, and a good night's sleep solves the problem.
In contrast, fatigue is a daily lack of energy over a longer period, described as unusual or excessive whole-body tiredness, not relieved by sleep (tired all the time) and it can become a serious issue, leading to exhaustion.
We’re guessing that everyone reading this can recognise that they have experienced fatigue and exhaustion at some point! All of the Red Square Medical team certainly have.
If you’re tired, you will still have a bit of energy, but you're likely to be forgetful and impatient. You may also feel muscle weakness following work/exercise, which should be alleviated by rest.
Fatigue symptoms include difficulty concentrating, anxiety, a gradual decrease in stamina, difficulty sleeping and increased sensitivity to light. Over time, it can lead to skipping social engagements that were once viewed as important.
Exhaustion can lead to confusion resembling delirium, emotional numbness, sudden loss of energy, difficulty staying awake as well as difficulty sleeping, and complete social withdrawal.
This means it’s important to recognise the difference between tiredness and fatigue because fatigue is a marker that your body isn’t able to keep up and it could develop into exhaustion. It’s particularly important in our maritime environment when safety is paramount and small errors in judgment could have catastrophic results. Long shifts, 24 hour working patterns, stress and anxiety, being away from home for extended periods, diet, lack of exercise, working where you live and feeling isolated, can all contribute to fatigue.
Failing to recognise the difference between tiredness, fatigue and exhaustion could lead to you trying an inappropriate approach to combat the issue, potentially making it worse. As an example, exercise could relieve tiredness, but for those suffering from fatigue or exhaustion, it could decrease their ability to adapt.
Similarly, caffeine or other simple stimulants could help to cope with tiredness temporarily, but if you’re suffering from fatigue or exhaustion it can fool your body into thinking it has more energy than it really does.
Learning to recognise the symptoms in colleagues as well as yourself could be a valuable skill.
If you do spot symptoms, it’s important to seek medical advice and there are some simple steps that you can take. It might be helpful to think about:
- Parts of your life, such as work and family, that might be particularly tiring.
- Any events that may have triggered your tiredness, such as bereavement or a relationship break-up.
- How your lifestyle may be making you tired.
Generally, the causes of tiredness and fatigue will fall into the following categories: - Psychological causes - more common than physical causes and include stress, emotional shock, depression and anxiety.
- Physical causes - include health issues such as iron deficient anaemia, under active thyroid and sleep apnoea. Plus pregnancy, being over or under weight, carbon monoxide poisoning, cancer treatments and the side effects of some medications.
- Lifestyle causes - too much alcohol, too much or too little exercise, working nights and napping in the day.
Once you’ve ruled out any medical issues that are causing tiredness or fatigue, take a look at some simple things that might help.
For example, if you don’t do any exercise, try to start including some light exercise into your daily routine. Cut down on alcohol - both men and women should stick to no more than 14 units per week.
Try to reduce stress by finding something that brings you joy - and that doesn’t have to be something big or even make sense to anyone else. Just something that you do for yourself because you enjoy it. At sea, this could be to watch a sunrise or sunset and appreciate it, taking a walk around the deck with some deep breathing exercises, reading a book or writing a journal. The possibilities are there but might take a bit of effort initially to find out what works for you and incorporate into your daily or weekly routine.
We know how easy it can be to slip, pretty much unnoticed, from normal tiredness to fatigue and exhaustion on board and out at sea. So please take 5, and do a quick evaluation of yourself and think about your colleagues and friends too.
With that, it’s goodnight and sweet dreams from the Red Square Medical team and if you’d like any further suggestions, please get in touch.