7 Ways to Combat Tiredness and Reduce Fatigue
Tiredness is a problem that pervades most of our lives on a day to day basis. Regardless of what we do it seems that we all have chaotic lifestyles to lead and it often feels as though there aren’t enough hours in the day to get everything done. Usually, it gets to about 3 pm on a workday, and the hours start to drag, causing most of us to feel like our bodies are cars that have run out of fuel. Out momentum begins to wane.
On top of this, although your official working hours may be over, the chances are that you’re going to have plenty more tasks to do when you get home – from working out, to looking after the kids.
Fortunately, we’ve gathered together some of the most effective solutions around for staving off tiredness and fighting back against fatigue. Some of these strategies offer instant energy-boost solutions for that last minute burst that you need before an important meeting, whereas other are more long-term remedies. Whether you choose the ones that require patience or otherwise, once you’ve mastered these energy-boosting solutions, any one of them will start to make you feel like a new person.
1. Enjoy the Most Important Meal of the Day
This particular fatigue-fighting solution is ideal for both short-term and long-term benefits. If you make a habit of eating carbohydrate-rich, high-fiber foods on a morning, then the chances are that you’re going to feel more energetic for longer. Studies have found that carbohydrate rich and high-fiber breakfasts give the highest level of alertness between breakfast and lunch. To get the perfect morning meal, try to flip the switch for whole wheat toast or cereal packed with healthy grains.
2. Try to Avoid Taking Naps and Sleeping In
When you have a day off after a particularly hard week, it can be incredibly tempting to simply hunker down under your duvet and doze the day away. Unfortunately, sleeping for too long, or breaking up your day with a long nap can put you into a fragmented and unhealthy sleep cycle that ends up hurting your general performance, impairing your memory, and causing grogginess. The truth is that if you snooze – you really do lose.
3. Cut Down on Stress
Stress can have a significant negative impact on your health and well-being. Fortunately, if you add a bit of exercise into your regular routine, you might find that your days are more manageable. Enjoying some fresh air and taking in the outdoor scenery is a potent way to start killing stress; so try going for a run every once in a while for a dose of natural therapy that will charge your batteries for you.
There is nothing wrong with playing some basketball for about 20 minutes or hopping on the elliptical machine. You do not have to run the Boston Marathon to alleviate some stress.
4. Stay Hydrated
The chances are that you’ll probably notice that many of the tips associated with better health that doctors, experts, and article-writers offer you revolve around drinking enough water. The reason for this is that without adequate hydration, your body is left feeling worn out, and you usually struggle with a lower mood at the same time. According to the studies, losing as much as 2% of the water that is currently stored within your body tissues can cause your energy levels to plunge by as much as 30%.
No, this does not mean you need to walk around with a camelback all day but it does mean that you should drink water regularly throughout the day.
5. Take a Break
Taking a break when you’ve got a million tasks to complete can seem impossible, but simply stopping for a couple of minutes can be essential to helping you overcome fatigue and get more done over the course of your day. A single short break between five and ten minutes long can offer an immediate boost to your energy levels, and if you make regular breaks a long-term habit, then you may find that your energy increase becomes permanent.
6. Chat to Your Colleagues and Friends
If you can’t find a prudent excuse to simply stop working and do nothing or can’t get over the temptation to get back to work when you do, try talking to your colleagues for a break that feels more productive. Studies have found that workers who speak to their cubicle buddies generally get through their work faster and feel less stressed at the end of the day.
Now if they have seen the show The Wire or 24, that could make the day that much easier.
7. Stay Away from Alcohol
Everyone enjoys a relaxing drink from time to time, but self-medicating with constant booze will not help you to get the rest that you really need. According to the London Sleep Center, although your rest may feel deeper to begin with, it will often be disrupted?leaving you feeling groggy the next day. Instead of booze, try a glass of hot milk to help you relax and sleep better.
About Benjamin Roussey Benjamin is from Sacramento, CA. He has two master’s degrees and served four years in the US Navy. He enjoys sports, movies, reading, and current events when he is not working online.