Stress-induced emotions consume huge amounts of energy.

Talk with a friend or relative, join a support group, or see a psychotherapist to help diffuse stress.

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Health

Lighten your load

Overwork is one of the main reasons for fatigue. It can include professional, family and social obligations.

Try to streamline your list of "must-do" activities. Set your priorities and pare down the less important tasks. Consider asking for extra help.

Exercise

Exercise gives your cells more energy to burn and circulates oxygen. Exercising causes your body to release stress hormones that in modest amounts can make you feel energized.

Smoking siphons off your energy by causing insomnia.

The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain-wave activity associated with wakefulness, making it harder to fall asleep.

  • Avoid napping during the day.
  • The first night, go to bed later than normal and get just four hours of sleep.
  • If you feel that you slept well during that four-hour period, add another 15–30 minutes of sleep the next night.
  • As long as you're sleeping soundly the entire time you're in bed, slowly keep adding sleep on successive nights.
Eat for energy

Eating small meals and snacks every few hours can reduce your perception of fatigue because your brain needs a steady supply of nutrients.

Eat foods with a low glycemic index to help you avoid the lag in energy that typically occurs after eating quickly absorbed sugars or refined starches. Foods include whole grains, high-fiber vegetables, nuts, and healthy oils such as olive oil. Proteins and fats have glycemic indexes that are close to zero.

Use caffeine to your advantage

Having a cup of coffee can help sharpen your mind, but you have to use it judiciously.

Coffee can cause insomnia, especially when consumed in large amounts or after 2 p.m.

Avoid drinking alcohol at lunch. The sedative effect of alcohol is especially strong at midday. Avoid a five o'clock cocktail if you want to have energy in the evening.

If you're going to drink, do so when you don't mind having your energy wind down.

Drink water

If your body is short of fluids, one of the first signs is a feeling of fatigue.

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Avoid Smoking

The smoke from cigarettes is extremely harmful. The toxins and tar in the smoke reduce the efficiency of your lungs. Over time, this can reduce the amount of oxygen transported around your body, making you feel tired.

Quitting smoking is great for both your energy levels and your health.

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IDEAS

Be a Sponge

One of the main reasons for fatigue among adults is that they are chronically dehydrated.

Whenever you feel thirsty and have a dry mouth, it's a sign that you're already dehydrated.

You can easily remember yourself to drink by setting a silent hourly alarm on your phone and by having always a water bottle near you.

Creating a sleep-inducing environment
  • Turn the temperature between 60 and 72 degrees.
  • Turn off the lights. Artificial light suppresses your body’s production of the sleep hormone melatonin.
  • Turn down the noise. Wear earplugs if you have to, or consider investing in a white noise machine.
  • Pick comfortable bedding. Avoid synthetic fabrics like polyester that trap heat and moisture.
  • Invest in a comfortable mattress.

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