The knock-on effect of a hectic week: accumulated fatigue

A particularly demanding week may seem like a one-off, but when rest fails to make up for it, your body starts to take its toll. A lack of energy, poor-quality sleep, irritability or difficulty concentrating can be signs that you need more than just ‘a bit more sleep’.

What is accumulated fatigue and why doesn’t it go away with a day’s rest?

Accumulated fatigue occurs when physical, mental or emotional demands persist over several days and the body does not have sufficient time or quality of recovery. It’s not unusual to finish a hectic week thinking that, by resting on Sunday, we’ll feel as good as new by Monday. However, recovery doesn’t always work that way, and if you’ve had little sleep for several days, been under a great deal of stress or juggled numerous responsibilities, a single day’s rest is usually not enough. Furthermore, stress can manifest itself in many different ways: muscle tension, headaches, insomnia, digestive problems, worry… That’s why, rather than asking ourselves ‘How many hours have I slept?’, it’s better to assess the quality of our rest and sleep, and how we’re feeling in our day-to-day lives.

Accumulated stress: warning signs that you’re reaching your limit

We tend to link the term ‘stress’ with ‘nervousness’, but accumulated stress is not always perceived as an obvious feeling of nervousness. Sometimes, it presents as a lack of energy or a feeling of ‘running on autopilot’. Among the symptoms of accumulated stress, we can observe:

• Persistent tiredness and a feeling of not being able to regain your energy
• Difficulty concentrating or making decisions
• Irritability and reduced tolerance towards everyday situations
• Muscle tension
• Headaches
• Digestive and/or bowel problems or disturbances
• Sleep disturbances
• Changes in appetite
• Constant worry or feeling overwhelmed

It is these symptoms that we should pay particular attention to, as feeling tired at the end of a demanding day is normal, but if this tiredness persists and interferes with our sleep, our concentration or our usual activities, it warrants our attention.

Stress-related insomnia and stress-related fatigue: the vicious circle that prevents you from recovering

One of the most frustrating situations we can experience in our daily lives is getting into bed exhausted and being unable to switch off, which takes its toll on our sleep. This is known as stress-related insomnia, which can make it difficult to fall asleep, lead to lying awake or waking up during the night, and prevent us from getting a restful night’s sleep.And this is where the domino effect kicks in, in the form of a never-ending cycle: stress → sleep disturbances → more tiredness → reduced ability to cope with the day → more stress. Stress-related fatigue is understood as physical and mental fatigue that simply won’t go away. When you’re also sleeping poorly, it becomes even harder to break that cycle. That’s why, during these times or when facing particularly busy weeks, we shouldn’t just try to provide our bodies with energy; we must also create the conditions that allow us to recover it.

If difficulty sleeping, stress or anxiety significantly affect your day-to-day life, persist or get worse, you should consult your doctor.

Burnout: symptoms to distinguish it from occasional tiredness

Not all tiredness is burnout, so we shouldn’t use the terms interchangeably. The WHO (World Health Organisation) defines burnout as a work-related syndrome or phenomenon resulting from chronic work-related stress that has not been properly managed. This syndrome is characterised by:

• Emotional exhaustion
• Mental detachment from work or a negative attitude towards it
• A feeling of reduced effectiveness or professional performance
• Difficulty recovering even when free time is available

But how can we distinguish it from work-related tiredness? The main difference lies in persistence and context. A hectic week can cause tiredness; however, burnout is sustained exposure to work-related stress and requires an assessment of what is happening in the workplace.

How to recover from accumulated fatigue

To help our bodies recover, we need to reduce everything that keeps our bodies on high alert. At Farmaciasdirect, we’ve put together some tips for you:

• Prioritise sleep. Try to stick to regular hours, get enough sleep and establish a simple bedtime routine.
• Make rest a priority; take proper breaks. Don’t just use the time between tasks; get up, walk around for a few minutes or step away from your screens.
• Look after your diet and stay hydrated. Follow a healthy, varied and balanced diet, and drink plenty of water.
• Get moving, even if it’s just a little. Exercise can help you switch off and is a very important part of your recovery strategy.
• Listen to your digestive system and look after it. Stress can go hand in hand with gastrointestinal disturbances. It is very common for constipation to occur in these situations . Aboca Aliviolas Fisiolax can provide a temporary solution to this problem, as it aids bowel function by stimulating bowel movements and protecting the mucous membrane. You can take 1 to 3 Aboca Aliviolas Fisiolax tablets in the evening, as needed.
• Assess your nutritional needs. For adults over 50, it is worth supplementing your diet, as the body undergoes physiological changes that slow down the body’s functions and reduce the ability to absorb nutrients from food. For this reason, Multicentrum Energy & Vitality 50+ can be a good option for combating tiredness from the age of 50 onwards. It contains vitamin B12 to combat tiredness and fatigue, zinc which contributes to normal cognitive function, and vitamin B3 which supports the normal functioning of the nervous system. Take one bottle a day, preferably with a meal.
• Magnesium: a great ally. Magnesium, specifically in its bisglycinate form, reduces cortisol levels and stress, as well as playing a part in the production of melatonin. For this reason, supplements such as Ana María Lajusticia Magnesium Bisglycinate can be the perfect dietary supplement at this stage of life, as they help to alleviate stress and improve sleep, thereby relieving tiredness. Take 2 tablets a day, preferably 1 with breakfast and 1 with dinner.

You should bear in mind that dietary supplements can form part of our self-care routine and provide health benefits, but they are no substitute for rest, a balanced diet or assessing the cause of fatigue when it is persistent.

If you’ve been feeling tired for weeks, are sleeping poorly or aren’t sure which product might be right for you, our Pharmacy Team can help you assess your symptoms, your needs and any possible interactions or contraindications before you make a choice.