Diet and sleep

• What is Fatigue
• How does it affect you?
• Primary and Secondary Fatigue
• Jug of life analogy
• Fatigue Diary

Review and discuss fatigue diaries

• Have you noticed any patterns when filling in the diary? What things made your fatigue worse? What things helped your fatigue levels?
• What activities have people found manageable and more challenging?
• Is there anything that has particularly shocked you and that you are pleased with?

Eating regularly, little and often:

Those who suffer from fatigue often find that eating small amounts regularly benefits their energy levels. For example, rather than having 3 normal sized meals daily, dividing this up into 5 to 6 smaller meals or snacks and eating every 2 to 3 hours ensures your body gets a consistent supply of energy through the day. Your body uses up a good deal of energy digesting your food so by avoiding large meals this prevents you feeling sluggish and bloated after food. It is also a good idea to rest for about 20minutes after eating to aid digestion and conserve energy.

The choices we make about the food we eat can influence how much energy we have to carry out routine tasks.

Eating a balanced diet is important to manage energy levels and to ensure we get all the nutrients needed for health.

The Eatwell Guide shows how much of what we eat overall should come from each food group to achieve a healthy, balanced diet.

It is important to keep energy levels as constant as possible to help manage symptoms of fatigue. Carbohydrates provide the body with energy, but there are 3 different types of carbohydrate, each provides energy differently:

1. Simple carbohydrates, such as sugar and sugary snacks are broken down quickly, providing a quick and short burst of energy. Afterwards this leads to a drop in blood sugar levels and a dip in energy levels.
2. Starches are broken down more slowly, providing a more gradual energy release. This sustains your blood sugar level for longer before it drops. Starches include potato, white bread and processed cereals such as corn flakes or wheat biscuits.
3. Complex carbohydrates are the ideal energy supplier, as they are broken down very slowly. This provides a gradual and even energy release, sustaining energy levels for a longer period. Complex carbohydrates include wholegrain breads, cereals, pasta and rice and most fruits and vegetables. They are high in fibre which helps regulate your bowels and maintain a sense of fullness.

It is also a good idea to avoid drinking caffeinated drinks such as tea coffee and cola, and energy drinks. These will also give you an initial boost of energy but can ultimately make you feel worse as energy levels will drop quickly after taking them.

Fluids

Not getting enough fluid can lead to fatigue. Aiming for 6 to 8 drinks daily can help you meet fluid requirements. Water, lower-fat milk and sugar-free drinks, including tea and coffee, all count.

• Considering your movements around the kitchen and the way things are laid out can make food preparation less of an effort.
• Line baking dishes with foil to save on cleaning
• Use labour saving gadgets where ever possible
• Soak pots & pans instead of scrubbing
• Sit and perch while preparing food
• Prepare double amounts and freeze for later
• Organise kitchen so utensils needed are within reach
• Have some convenience foods available, for example, ready meals, frozen vegetable. Using ready prepared meals can be useful when you don’t have the energy for food preparation. Look out for traffic light labels to help identify healthier option ready prepared meals

• Poor sleep or erratic sleep routines can add a significant layer of fatigue.
• Therefore managing your sleep patterns can play a helpful role in managing your fatigue.
• Having a sleep routine whereby you set a regular time for going to sleep and waking up, can optimise energy during the day.

Consequences of sleeping too much can be:

• The increased need for more sleep, for example, a vicious circle
• Inability to concentrate properly
• Loss of motivation and energy whilst awake
• Reduced enjoyment and satisfaction in life.
• Sleeping during the day may detract from the quality of night time sleep

• Feeling un-refreshed on waking
• Reduced ability to think clearly or concentrate
• More susceptible to erratic emotions, tearfulness, irritability and generally feeling an inability to cope
• Feeling less resilient to cope with life events
• Feeling irritable, short tempered.
• Physical symptoms, yawning, eyes closing, fatigued!

• Try completing a sleep diary to fully understand your current patterns and difficulties.
• Set a regular waking time (set alarm clock) and get up at this time every day.
• Establish a helpful night time routine, for example, wind down your activities, do not drink caffeine in the evening, complete some relaxation to rest body and mind, take a milky drink.
• Do not worry about getting to sleep. This just exacerbates the problem.
• To settle your mind, keep a note book and pen by your bed to ‘empty’ your thoughts onto.
• Problem solve any things which are waking you up in the night, for example, needing the toilet (frequently or urgently) , pain or discomfort. Speak to your health team about any problematic symptoms.
• Save the bedroom for sleep, watching tv or reading in bed, can adrenalise us and therefore not help restful sleep.

• To eat breakfast everyday by the end of this month
• To use the abdominal breathing technique once, everyday.
• To open an internet shopping account with (shop name here), by (insert a particular date)
• To ask a family member this week, to help me change my bed sheets.
• To ring the local leisure centre tomorrow, to ask for details about the adapted exercise class, that runs there.

See our SMART Goals sheet