Cold, dark mornings, darker afternoons and early evenings characterize the late autumn. You may think that feeling tired or rundown is a symptom of the season, but any number of other factors may be causing the fatigue you can experience. Fatigue is the state of feeling very tired, weary or sleepy as a result of too little sleep, prolonged mental and physical work, or extended periods of stress or anxiety. Boring or repetitive tasks can intensify feelings of fatigue.
More than one-quarter (27 per cent) of Canadian workers report being fatigued most days or every day during a typical work week, which has consequences for safety, performance and productivity, according to a survey by the Conference Board of Canada.
Based on findings from a national survey of 739 full-time or part-time employed Canadians, the report, Running on Empty: Understanding Fatigue in the Workplace, documents the prevalence of fatigue in the Canadian workforce. It shows that fatigue has consequences for the way employees think, react and display emotions at work.
Employees surveyed recognized that being fatigued affects their performance and productivity. More than 40 per cent of those surveyed reported that their productivity and performance were somewhat or significantly worse when they did not get enough rest.
Previous research has suggested that tired employees also have an impact on interpersonal interactions at work, as lack of sleep or poor-quality sleep affects the body’s ability to recharge and the ability to self-control. Without proper sleep, supervisors may be less respectful or civil to their staff and people working in customer service may find it harder to deal with difficult customers.
Work stress and job demands topped the list as the main cause of fatigue. Of the employees surveyed, 28 per cent identified it as one of the biggest factors contributing to their lack of sleep. Other leading factors included stress from home demands (26 per cent), physical health problems (nine per cent). Poor sleeping habits, such as caffeine before bed or too much screen time, also contributed to lack of sleep.
Employees with children under the age of 18 were more likely to cite being tired or not having enough rest, compared with their counterparts who did not have children living at home. Almost one-quarter (22 per cent) of those with children indicated that they were tired every day, compared with only 12 per cent of those without children. Women also reported being more tired at work than men. Compared with 29 per cent of men, only 15 per cent of women indicated that they never went to work feeling tired.
Many work and non-work factors can influence a lack of sleep.
Here are some small changes that one can make to gain an advantage in the battle against fatigue:
- Eat a healthy diet that promotes longer-lasting energy. Complex carbohydrates (green vegetables, beans, grains) are preferable to simple carbohydrates (sugars). Avoid fatty foods and junk food.
- Adopt a steady exercise routine that includes cardiovascular, muscle strengthening and flexibility workouts.
- Try to get at least 7.5 – 8.5 hours of sleep per night. Try to go to bed and get up at the same time every day.
- Stay positive. Make a conscious effort not to be overwhelmed by negative circumstances.
- Avoid excessive noise.
For employers:
- Make sure the work environment does not promote fatigue. Try to avoid dim lighting, toasty warm temperatures and excessive noise.
- Vary job tasks to eliminate repetition or long periods of boring, monotonous work.