What activities can help increase alertness and energy levels to manage daytime fatigue through effective activity scheduling?

From the Guidelines

To manage daytime fatigue effectively, schedule activities based on your natural energy patterns, as recommended by the most recent and highest quality study 1.

Key Strategies for Managing Daytime Fatigue

• Start your day with a consistent wake time and morning exposure to bright light to regulate your circadian rhythm.
• Plan your most demanding tasks during your peak alertness periods, typically mid-morning.
• Take short 10-20 minute power naps before 3 PM to avoid disrupting nighttime sleep, as suggested by 1.
• Incorporate brief movement breaks every hour, including stretching, walking, or simple exercises to increase blood flow and energy.
• Stay hydrated throughout the day and eat smaller, balanced meals that include protein and complex carbohydrates while avoiding heavy, high-sugar foods that cause energy crashes.
• Strategic caffeine consumption before noon (typically 100-200mg) can help, but avoid it later in the day.
• Mentally stimulating activities like puzzles, conversation, or listening to upbeat music can combat mental fatigue.

Importance of Physical Activity

• Engage in moderate-intensity physical activity, such as brisk walking, for at least 30 minutes on most days of the week, as recommended by 1.
• Incorporate resistance training and other physical activities to help decrease fatigue and improve overall well-being.
• Consider yoga and other mind-body exercises, which have been shown to improve cancer-related fatigue, as noted in 1.

Prioritizing Energy Conservation

• Set priorities and realistic expectations to conserve energy, as suggested by 1.
• Delegate less-essential activities and postpone nonessential tasks when experiencing moderate-to-severe fatigue.
• Use a daily and weekly diary to track energy levels and plan activities accordingly, as recommended by 1.

From the FDA Drug Label

The FDA drug label does not answer the question.

From the Research

Activities to Increase Alertness and Energy Levels

To manage daytime fatigue through effective activity scheduling, several activities can be considered:

• Scheduling work hours with abated quick returns, allowing for more than 11 hours of rest between shifts, as this has been shown to reduce symptoms of insomnia and daytime sleepiness 2
• Engaging in regular exercise, as this can help improve overall energy levels and reduce fatigue
• Practicing good sleep hygiene, such as maintaining a consistent sleep schedule and creating a relaxing sleep environment
• Taking regular breaks throughout the day to rest and recharge
• Avoiding stimulating activities before bedtime, such as watching TV or using electronic devices

Scheduling and Work-Related Factors

Work schedule and work-related factors can significantly impact alertness and energy levels:

• Reducing the number of quick returns in the work schedule can lead to improvements in insomnia and daytime sleepiness 2
• Working extended hours and extended workweeks can lead to increased complaints of poor sleep, daytime sleepiness, physical exertion, and fatigue 3
• Living in temporary building-site camps in between work shifts can be associated with higher physical exertion ratings, higher fatigue scores, and higher daytime sleepiness 3

Health and Wellness Strategies

Several health and wellness strategies can help increase alertness and energy levels:

• Using modafinil as an adjunct therapy to treat fatigue and sleepiness in patients with major depressive disorder 4
• Optimizing sleep hygiene in the naval environment to address the impact of musculoskeletal symptoms as a confounding factor 5
• Consuming caffeinated beverages to help increase alertness and energy levels, although this should be done in moderation 5