How to relieve long-term overtime fatigue

Long term overtime fatigue can be alleviated through adjusting daily routines, supplementing nutrition, moderate exercise, psychological regulation, traditional Chinese medicine therapy, and other methods. Excessive fatigue may affect immune function and metabolic levels, requiring comprehensive intervention measures.

1. Adjust your schedule

Ensure 7-8 hours of continuous sleep every day, and it is recommended to go to bed before 23:00. A 20 minute nap can be arranged during lunchtime to avoid deep sleep affecting nighttime rest. The difference in daily routine between workdays and rest days should not exceed 2 hours, as a continuously disrupted circadian rhythm can exacerbate fatigue accumulation. Avoid using electronic devices one hour before bedtime, as blue light can inhibit melatonin secretion.

2. Supplement nutrition

Increase the intake of high-quality protein such as eggs, fish, and soy products to help repair damaged cells. Supplementing with B vitamins can improve energy metabolism, and whole grains and dark green vegetables are good sources. Moderate consumption of foods rich in omega-3 fatty acids such as walnuts and flaxseed can help alleviate nerve fatigue. Avoid blood sugar fluctuations caused by high sugar and high-fat diets.

3. Moderate Exercise

Engage in 3-4 aerobic exercises per week, such as brisk walking and swimming, for 30-40 minutes each time. Relaxing exercises such as yoga or Tai Chi can improve muscle tension. Shoulder and neck stretching and deep breathing exercises can be done during work breaks to promote blood circulation. Avoid vigorous exercise three hours before bedtime that can affect sleep quality.

4. Psychological regulation

Mindfulness meditation for 10-15 minutes every day to reduce anxiety and stress levels. Establish clear boundaries between work and life, and try to engage in extracurricular activities after work to divert attention. If necessary, seek professional psychological counseling and learn cognitive behavioral regulation skills. Develop a social support system and regularly communicate and confide in family and friends.

5. Traditional Chinese Medicine Treatment

Astragalus membranaceus, Codonopsis pilosula and other Qi tonifying herbs can improve fatigue caused by Qi deficiency. It is recommended to use them in combination under the guidance of a physician. Massaging acupoints such as Zusanli and Sanyinjiao can help restore energy. Moxibustion at Guanyuan acupoint can warm and replenish yang qi, suitable for those with cold hands and feet. Choosing a personalized conditioning plan after identifying one's physical condition yields better results. Long term fatigue patients should undergo regular health check ups, with a focus on indicators such as thyroid function, liver and kidney function. In terms of diet, medicinal and edible ingredients such as yam and goji berries can be added to avoid excessive intake of strong tea and coffee. Establish a work priority management mechanism and communicate with superiors to adjust task allocation when necessary. If severe symptoms such as persistent palpitations and dizziness occur, seek medical attention promptly to rule out organic diseases. Maintain good ventilation in the environment, get up and move around for 5 minutes every hour of work, and use anti blue light glasses to reduce fatigue. On weekends, you can try natural therapies such as forest baths and hot springs to help with physical and mental recovery.