Energizing Your Workday A Fatigued Mind cannot be fully alert on or off the job. Signs & Symptoms of fatigue: forgetfulness, slow reaction time, poor decision making, poor communication, lethargy, mood problems & poor sleep.

Tips for a Better Sleep  Create a routine: go to bed at the same time, watch TV, read or take a bath before sleeping  Allow enough time for sleep (most people require 8 hours)  Exercise regularly; finish exercise at least 3 hrs before sleep  Avoid alcohol 4 hours before sleep  Avoid foods high in protein, fat and sugar before sleep  Make sleep area comfortable; bedding & temp

Tips for Better Sleep  Avoid long naps; 15 minute nap can be helpful  Manage stress & practice relaxation. Stress drains your energy & affects your ability to focus & concentrate  Learn about your medications (avoid those with caffeine before sleep)  Learn to recognize sleep apnea; snoring, tiredness during waking hours, gasping for air in your sleep, & interrupted breathing

Jump Start Your Energy with Physical Activity  Walking is a good activity for most people  Cycle; it is a good calorie burner. Be sure to wear a helmet and use reflective clothing  Take the stairs when possible  Park your car at the end of the parking lot  Take stretch breaks

Food for Your Mood  Choose carbohydrates from whole grain bread, brown rice & oats  Avoid sugar highs of cookies, cake, doughnuts  Eat foods rich in amino acid tryptophan: bananas, turkey, milk, cottage cheese, pumpkin seeds & dried fruit  Moderate use of caffeine  Do not skip breakfast  Select a well balanced lunch; include low fat protein, fruit & vegetables and high fiber foods  Smaller portions throughout the day.

Depression affects your Mood  Depression is symptoms which last every day for two weeks  Signs of depression: feeling sad, irritable, losing interest in activities you used to enjoy, losing or gaining weight, feeling tired or low on energy all the time, difficulty making decisions or concentrating, racing thoughts or slow thinking, feelings of worthlessness, trouble sleeping or sleeping too much or thoughts of suicide  If you or someone you know has these symptoms: call your Health Care Provider. Get Help.  Use EAP