This Is Why Not Doing Anything Makes You Feel Tired

And what you can do to feel more awake and more energised

Photo by Pim Chu on Unsplash

[Note: This article has been written in the context of the global coronavirus outbreak, but the article’s basic premise (and its recommendations) remain relevant at any time.]

With worldwide restrictions on free movement being put in place as a response to the coronavirus outbreak, you may find yourself sitting at home doing almost nothing. A great opportunity for some much-needed rest and recuperation, perhaps? And yet, for some reason, you feel tired.

According to psychotherapist Lucy Beresford, humans are “hard-wired for growth and stimulation”. This means that without a purpose for each day, we tend to feel “defeated, lethargic or even depressed” she told HuffPost UK.

The particular issue with this form of tiredness is that allowing yourself more time to rest, relax and unwind will only make you feel more tired, not less. As Beresford explains, for some people, this can spiral into depression. Some may also find that low motivation accentuates the stress they feel surrounding the Covid-19 situation.

This may clarify the mental exhaustion that some of us feel, but it doesn’t explain why you may, despite resting far more than usual, be experiencing physical fatigue. In the same Huffpost article, Dr Roger Henderson (a GP in the UK) explains that “the raised levels of anxiety-linked hormones such as adrenaline in the body can… impact on the body to lower energy levels and cause both physical and mental fatigue”.

According to Dr Henderson, inaction increases levels of anxiety-inducing hormones that would normally be ‘burnt-off’ by exercise. This heightened anxiety may contribute to worsening sleep patterns, meaning that both the length and quality of sleep is diminished. Prolonged periods of inaction can also reduce our tolerance to normal daily activity, meaning that muscle functionality begins to whither away.

Poor sleep quality and higher-than-usual levels of anxiety-induced hormones have the potential to negatively affect judgement and emotional control. Ultimately, this can lead to irritation, restlessness, poor concentration and a feeling of exhaustion.

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So, how can I get back on track?

To feel more energised, focus on improving your sleep, minimising stress and getting adequate emotional, intellectual and social stimuli. To identify where you should direct your focus, it may be helpful to split potential solutions into three categories (exercise, sleep and stimuli):

Exercise

Blocking out a clear time slot for some exercise each day could help to reduce anxiety and provide a purpose for each day. Whether a light jog on the spot or a high-intensity interval training (HIIT) routine, exercising could improve your sleep quality, energy levels and muscle functionality.

Sleep

The UK’s NHS recommends sticking to a regular bedtime routine and going to bed at a similar time each night, if possible. A fairly strict sleep schedule, allowing for between 6 and 9 hours of sleep each night, allows your mind and body to reset each day, helping to keep you rejuvenated and energised.

To optimise the quality of your sleep, the NHS also suggests that you prioritise ‘winding down’ each night. This means scheduling time every night, before you go to bed, to relax and prepare for sleep. This relaxation may involve light exercise (such as stretching or yoga) or taking a warm bath. Personally, I like to write myself a to-do list for the next day and read a book for a few minutes before bed.

Whatever you choose to do to unwind, it is important to avoid using an electronic device for about an hour or so before you go to bed. Light from the screens of these devices can negatively affect your sleep by tricking your brain into thinking it is still daytime.

According to the NHS, your bedroom should be “dark, quiet, tidy” and “kept at a temperature of between 18C and 24C” to optimise sleep.

Stimuli

Ensuring that you are emotionally, intellectually and socially stimulated each day is vital, allowing you to achieve necessary “growth and stimulation”. If you aren’t working, or simply have more free time than usual, set aside time for learning, experimentation and communication. For example, you may wish to remain intellectually stimulated by learning a new language with a free app like Duolingo or Memrise.

You should also make sure to keep in (virtual) contact with friends and family by phone or video. Perhaps try arranging regular individual or group calls on FaceTime, Zoom, Houseparty or a similar platform? As humans are naturally social beings, such interaction could provide you with the emotional stimulation necessary to stay energised.

Photo by Carles Rabada on Unsplash

While ‘exercise’, ‘sleep’ and ‘stimuli’ have been separated here for convenience, in reality, they are intrinsically related. Getting enough exercise and mental stimuli each day can help to improve sleep, which in turn motivates the pursuit of physical, intellectual, emotional and social activity.

To summarise, each day should provide a balance of work and play, including exercise, social interaction, intellectual stimulus and sleep. If you can, during the coronavirus outbreak, consider volunteering your services to elderly and vulnerable people who are unable to go shopping for groceries, collect medication or run other vital errands.