Fatigue is the plague of modern society. Work-related stress, the use of electronic gadgets, and a sedentary lifestyle are making more and more people feel constantly tired.
If you’re constantly feeling tired and weak, you can’t have a healthy and happy life. Some folks feel a slight lack of willpower, while others develop certain forms of depression caused by fatigue.
Fortunately, there are simple daily activities and habits that can help you get your energy back. Read on to learn about them.
Change your daily routines
Your bedtime can significantly affect your energy level. As Dr. Matt Walker from the University of California explained for Time Magazine, our sleep contains several REM (rapid eye movement) and non-REM stages. Scientific evidence has shown that we get more rest during the deep-sleep, non-REM stages, which typically occur during pre-midnight sleep.
In other words, the same amount of sleep obtained at a different time of the night might improve your general condition.
So, if you go to bed at or after midnight and feel tired all the time, change something in your daily routines. Try going to bed at 10 pm and see what happens. It might just help make your sleep much more revitalizing.
Combine long sleeping and naps
There’s no universal rule on the right amount of sleep. The results of a recent study show that anything less than eight hours per night is not enough for an adult.
However, some people sleep only 5-6 hours a night for years without jeopardizing their quality of life. The answer lies in our physiological and genetic structure.
Regardless of that, everyone can try different sleep patterns to increase their energy. If you haven’t had enough sleep the previous night, nap for half an hour or so during the day. The current situation, in which many people work from home, makes it possible for working people to enjoy a power nap during a break.
By combining longer periods of sleep with naps, you can find the magic formula to get enough rest while having time for all major daily activities.
Increase your physical activity
Continuous fatigue and a lack of physical activity make an endless circle of mental and physical exhaustion.
Increasing your physical activity will activate your muscles and get your heart pumping, which will certainly make you feel more energized and awake. Here are some simple things you can do:
More walking. When using public transport, get off the train or bus one or two stations before your destination. Make a goal of walking to certain destinations instead of driving. Have brisk walks in the morning and the evening. Install a step-counting app and set your daily goals. Walking both increases your energy and burns more calories than you’d expect.Stick to a healthy diet plan
Your energy levels are closely related to your diet. Generally speaking, the more fast food and sweets you eat, the more likely you are to experience severe drops of energy within a day.
It would be useful to get familiar with the glycemic index, as well. This figure shows how certain foods affect the sugar level in your blood. The lower the glycemic index, the longer the food stays in your body, which increases its energy value.
So, kick white flour, sugar, and processed foods out of your kitchen cabinet to make room for wholesome groceries. Avoid street food and soda drinks, as well. Increase the amount of protein and fiber you consume to help keep your spirits high.
Lastly, curb your caffeine. Stick with a maximum of two coffees per day to get off that energy roller coaster that keeps you craving coffee just to stay awake.
Final thoughts
If you’re feeling tired all the time, it’s time for a major lifestyle overhaul. Start by changing your daily routines, but don’t stop there. Introduce short naps to your schedule and try different bedtime patterns. Roll up your sleeves to get more exercise, as well.
Finally, mind what you eat and drink to ensure a holistic approach to getting rid of that endless fatigue and improving the overall quality of your life.
