It is normal to feel tired and lethargic sometimes due to sleeping late during the day, but if you are always napping or staying awake Having to take caffeine yourself, you need to evaluate your lifestyle and change the bad habits that make you tired. However, if fatigue is accompanied by other symptoms or is so severe that you can not do your daily chores, see your doctor to check your health to help reduce fatigue.
If you have the disease Do not be particularly sick, you can easily increase your energy level and greatly reduce the risk of fatigue by making changes in your lifestyle. In this article from BingMag Meg, we will point out 7 effective strategies to reduce fatigue and increase alertness. Join us.
Tips to reduce fatigue and increase alertness
In most cases, the feeling of tiredness is caused by stress, lack of sleep, poor diet or other lifestyle factors. Following these tips can help solve this problem and increase the body's energy level.
1. Prioritize sleep
Sleep is as important as eating and exercising for good health. Do not spend time when you need to sleep doing other things. Lack of sleep or less than 7 hours of sleep a night is the most common cause of fatigue. Lack of sleep not only causes fatigue, but also increases the risk of car accidents as well as the following problems:
- Weakening of the immune system
- Heart disease
- Impaired thinking, memory and mood
- Weight gain
It is interesting to know that the button Snooze is your biggest enemy alarm. Many people press the temporarily mute button when their phone or clock alarm sounds so they can sleep for a few more minutes. Research shows that this not only does not make you healthier, but also increases fatigue and drowsiness. So as soon as the alarm goes off, it is better to get up and get out of bed.
Excessive sleep is as bad for your health as sleep deprivation. Some studies have shown that if you sleep more than 9 hours a night, your risk of diabetes, headaches and obesity increases. Most adults need 7 to 9 hours of sleep a night.
2. increase your protein intake
Think about what you eat for breakfast. If your regular breakfast includes sugary snacks such as muffins or donuts, or even worse, you do not eat anything at all in the morning, you will probably feel the negative effects in a few hours.
Your food choices can have a big impact on the surface. Have your energy. Excessive consumption of carbohydrates raises blood sugar dramatically and then lowers blood sugar. Hypoglycemia increases the feeling of tiredness and the tendency to snooze.
If you have enough time, it is better to eat eggs for breakfast. Otherwise, rub peanut butter on a slice of whole wheat toast or eat a protein-rich smoothie. Also, eat some bread and cheese instead of the candy or chocolate you eat in the afternoon.
Include protein in all your meals and eat snacks that contain a balanced amount of carbohydrates and protein. Protein prevents severe fluctuations in blood sugar and helps reduce fatigue and keeps you more alert throughout the day. Meat, poultry, fish, legumes, dairy and nuts are the best sources of protein.
reduce caffeine intake
Caffeine in coffee, tea, soft drinks, energy drinks or even chocolate can It keeps you awake for longer, but the next day lowers your level of consciousness and has a negative effect on sleep. So watch your caffeine intake.
The US Food and Drug Administration (FDA) recommends that you limit your caffeine intake to a maximum of 400 mg per day (about 4 or 5 cups of coffee). In addition, since the half-life of caffeine can vary from 2 to 12 hours, try to take at least 6 hours between caffeine intake and your bedtime.
If you feel very tired, Gradually reduce your caffeine intake and eliminate all caffeinated beverages after 3 weeks. Try to eliminate caffeine completely from your life plan for a month to see if you feel less tired without it. Avoid stopping caffeine suddenly. Because it can cause headaches.
If you want to sleep well, you should also avoid alcohol. Alcohol can shorten the duration of sleep and impair your ability to fall asleep and stay asleep. Consumption of this type of drink increases the feeling of drowsiness the next day.
It may seem strange, but daily fatigue can be a sign of inactivity. Exercise boosts metabolism, improves mood, and helps you get a good night's sleep. Current guidelines recommend that you exercise for at least 150 minutes during the week. To follow this advice, you can do 30 minutes of physical activity 5 days a week.
You do not need to go to the gym or do 30 minutes of exercise in a row. Walk around your house for 20 minutes in the morning and include 10 minutes of exercise in your daily routine in the afternoon or go up and down the stairs. A study of sleep-deprived adults found that 10 minutes of going up and down stairs increased their energy levels more than when consuming 50 milligrams of caffeine (118 milliliters of coffee).
In addition to exercise, creating Simple changes such as parking a car a little further away from the destination or walking while talking on a cell phone are also simple solutions that can increase daily activity.
5. Drink more water
Although it is recommended to drink 6 to 8 glasses of water during the day, but Many people do not follow this advice. Dehydration leads to fatigue very quickly and increases drowsiness and irritability. To increase your water intake and help reduce your tiredness, try one of the following:
- When you wake up, drink a glass of water before brewing your coffee or tea. Always have a bottle of water available on the table or in the car.
- Drink a glass of water before each meal.
- Other beverages (such as Replace tea or coffee with a glass of water.
- Use a larger glass to drink water.
- Have a glass before you have time for an afternoon snack. Drink water.
- Drink water before and during exercise. Drink a full glass of water after exercise.
6. Do something you enjoy
Laughing and having fun activities are some of the best things you can do to improve your energy and reduce your tiredness. So, do your best to change your daily routine and do one of your favorite activities every day, even for a short time. Even small things like changing your hairstyle or going to work can increase your alertness. Other interesting things you can do to treat lethargy and fatigue include:
- Watch a funny movie.
- Read a funny novel.
- Listen to your favorite songs.
- Sign up for a class that interests you.
- Try a new restaurant.
- A hobby Learn new things like gardening.
- Do a new exercise.
Control your negative emotions
Stress, negativity and depression reduce the body's energy levels. Evidence suggests that stress hormones have a negative effect on sleep patterns and general health. If you are always upset and overwhelmed with negative thoughts, it is best to talk to a mental health professional to identify the source of your negative emotions and learn ways to deal with them. The following tips can also help you reduce stress and depression:
- Volunteer: Helping others is a good way to improve your mood and energy, as well as reduce stress levels.
- Be Grateful: Be thankful for what you have and think about the positive aspects of your life. Take a minute or two before bed every night to write down the good things that happened that day.
- Sorry: Anger and resentment can weaken your energy and mood. Instead, letting go of negative thoughts frees your mind to focus on better topics.
- Meditate: You do not need to spend an hour meditating on the benefits of meditation. Even a few minutes of time can help calm your mind and increase your sense of alertness. goes. This can help you to get rid of stress and negative thoughts that cause fatigue.
If you feel tired during the day and even caffeine Nor can it help you solve your problem, it's time to make healthy lifestyle changes. Increasing water and protein intake, exercising, reducing caffeine intake, and controlling negative emotions are all strategies that can reduce fatigue and increase alertness.
Sometimes, feeling tired is a sign of an illness or problem. Mental health. So, if your drowsiness is too much and you can not control it, talk to your doctor to find out the cause.This is just an educational aspect. It has information. Be sure to consult a specialist before using the recommendations in this article. For more information, read the BingMag Meg Disclaimer .
Sources: oxfordcbt, verywellmind