In a context of constant hyperconnectivity and growing demands, fatigue has ceased to be an exception to become a habitual state. Sleeping is no longer enough: current exhaustion is not only physical, but also mental, emotional and structural.
According to various international studies, a significant part of the population feels exhausted several times a week, despite sleeping an adequate number of hours. The feeling of fatigue has spread at all ages and lifestyles, affecting both adults and adolescents.
Experts agree that the tiredness of the 21st century is a consequence of multiple factors that go beyond the simple lack of night rest. Among them, the loss of limits between personal and labor life, pressure by Maintain high levels of productivity, prolonged exposure to screens, lack of disconnection digital and bad eating habits.
To this is added a culture that rewards permanent activity and penalizes the pause, transforming rest into a luxury instead of a right.
Adriana Martínez, a psychologist at the Aiglé Foundation, explains that there is no single cause: “We live in a society that demands us to be available, updated, productive and emotionally stable all the time. The border between work and rest became diffuse.”
Faced with this reality, neuroscientific, psychologists and doctors specialized in sleep and well -being have begun to develop new guidelines to address chronic fatigue.
These recommendations aim to resignify rest, understanding that sleeping does not always equals energy, and that well -being also depends on the quality of rest, on synchronization with biological rhythms, and on the ability to incorporate repair pauses during the day.
Next, ten strategies backed by scientific evidence are presented to reduce physical and mental exhaustion, and promote greater well -being throughout the week.
1. Respect a stable sleep routine
Table of Contents
- 1. Respect a stable sleep routine
- 2. Sleep according to the biological clock
- 3. Incorporate pauses without visual stimuli
- 4. Take short naps
- 5. Avoid multitasking
- 6. Listen to the signs of the body
- 7. Assess the moments of inactivity
- 8. Take care of intestinal health
- 9. Reduce the use of screens before sleeping
- 10. Revalize rest as a physiological need
Matthew Walker, a neurobiologist at the University of California, emphasizes that sleep regularity is as important as its duration. Maintaining consistent schedules, even during the weekends, helps stabilize circadian rhythms.
2. Sleep according to the biological clock
SATCHIN PANDA, DEL SALK INSTITUTE, recommends adapting rest schedules to the personal chronotype. Sleeping at misaligned schedules with the internal clock can generate more fatigue than sleep a few hours.
3. Incorporate pauses without visual stimuli
Andrew Huberman, Stanford’s neuroscientist, highlights the importance of non -sleeping states, without screens or tasks. These moments favor cerebral plasticity and reduce cognitive saturation.
4. Take short naps
Sara Mednick, Sleep Researcher at the University of California, proposes naps of 10 to 20 minutes as mental reset that improve attention and emotional control, without the need to enter deep sleep.
5. Avoid multitasking
The Conrado Estol neurologist warns that performing multiple tasks at the same time fragments attention and generates cognitive exhaustion without a feeling of achievement. Instead, he suggests focusing on one activity at a time.
6. Listen to the signs of the body
For Adriana Martínez, a psychologist at the Aiglé Foundation, fatigue is a legitimate sign that must be treated and not minimized. Identify it in time allows you to make adjustments before reaching extreme exhaustion.
7. Assess the moments of inactivity
Rocío Ramos Paul, a psychologist, emphasizes that not filling every free moment with activities can be beneficial. Occasional boredom allows mental regeneration and reconnection with oneself.
8. Take care of intestinal health
Gastroenterologist Facundo Pereyra points out that an unbalanced microbiota can cause persistent fatigue. It recommends avoiding excessive consumption of ultraprocessed foods and prioritizing anti -inflammatory diet.
9. Reduce the use of screens before sleeping
Eve van Cauter, researcher in sleep medicine at the University of Chicago, suggests limiting exposure to blue light at least one hour before sleeping. This measure favors melatonin production and improves sleep quality.
10. Revalize rest as a physiological need
Aric Prather, a psychologist at the University of California in San Francisco (UCSF), insists that resting is not a waste of time, but an essential action for comprehensive performance and health. “The pause is also productive,” he summarizes.
These recommendations are enrolled in a paradigm shift: stop seeing rest as an obstacle to efficiency and begin to recognize it as a fundamental tool of personal care. In an era marked by the envelope and uninterrupted connectivity, learning to stop becomes a need.
By Elim Johana Alonso Dorado
