Control stress
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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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 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.
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.
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.
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Lack of sleep can result in you feeling lethargic, grumpy and tired. If you often feel this way, you may want to consider whether you’re getting enough sleep.
Try and aim for around 7 hours of quality sleep per night. Wind down from your day with relaxing behaviors before bed.
- 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.
Even though our bodies are capable of performing extraordinary activities, we barely use our physical capabilities.
The more time you spend sitting on the couch, the lazier you’ll get. The more you move, the more energetic you feel. Using your energy creates more of it.
Start to live outside the box and change your habits. All you need to do is to start.