Fatigue

Fatigue is a common complaint after concussion. In most cases energy levels will improve over time. If you’re struggling to deal with fatigue try the suggestions below:

Maximize sleep

• Set a consistent sleep routine
• practice good sleep hygiene
• limit daytime naps to 45 minutes
• don’t oversleep

Reduce Stress

• Practice a stress reduction technique like meditation or deep breathing
• Reduce work or school demands
• Ask for help

Exercise Regularly

• Get regular physical activity each day (at least 20 minutes)
• Schedule quick exercise breaks through the day
• Focus on increasing your heart rate

Pace Yourself

• Take regular, frequent breaks
• Don’t overdo it / Don’t underdo it
• Alternate hard and easy activities
• Gradually increase over time
• Recognize your limits

Prioritize

• First things first
• Get most important things done
• Schedule or delegate non-urgent things
• Be realistic with your energy

Plan Ahead

• Have a daily schedule & routine
• Plan rest breaks ahead of time
• Create a pacing plan
• Do hard activities during peak energy times

Consider your Diet

• Eat balanced, consistent meals
• Consider your blood sugar
• Consider your caffeine intake
• Reduce alcohol consumption

Change your Environment

• Work in quiet places
• Reduce distractions
• Adjust sensory input (more or less)

Try Recharging Activities

• Decide what activities give you energy (exercise, social, leisure)
• Schedule these activities daily

Modify your Activities

Consider the following:

• How long something takes
• How intense/difficult it is
• How much energy it will take