subject: Always tired? | How to defeat constant fatigue and feel inspired [print this page] Always tired? | How to defeat constant fatigue and feel inspired
Favorably through my diverse and albeit, misguided experiences of being in a less than optimum function state; I have developed a few key factors that tend to get me through the day when I'm having a bit of a rough one. I hope that you can benefit from at least a few of these points.
1. Do more aerobic exercise - Getting out and about is unbelievable for the heart and circulation. None of that leisurley walk after dinner nonsense, I'm talking about some honest movement! Get that heart pumping, do some sprints, try high intensity interval training. If you find yourself wanting to nap through the day then throwing a spanner in the works will unquestionably shake things up and get you sleeping better at night, and keeping you awake during the day.
2. Downsize the morning sugar hit - How much sugar are you putting into that morning coffee of yours? Have a crack using a sweetener instead, or going for some orange juice instead. Harness those natural sugars and delightful vitamin C. Alternatively you could try adding honey to your coffee instead of sugar, a more natural replacement that will have you feeling more excellent without a doubt.
Also avoid sugar snacks during the day. Many office workers bring in treats to share with everyone like doughnuts, cakes, ice cream. Just say no. Control that will power! Avoid these sugar traps that zap your energy, and leave you feeling atrocious for the rest of the afternoon.
3. Set in motion your day off properly - Lets be clear, "good" does not mean you waddle into the kitchen and have the left over pizza from last night. Nor does it mean you eat two bowls of fruit loops and a danish. Next time you go shopping pick up some yogurt, frozen fruit, granola, bread and eggs. It will take you slightly longer, but it'll have you feeling a hundred times improved.
Don't skip breakfast either, get some trail mix or protein bars for when you are running late and need to rush. You'll end up starving until lunch and over eat, causing an insulin spike and a big sugar crash late in the afternoon.
4. Eating a proportional lunch - This advice comes from Benjamin Franklin. He noticed that his co-workers would overindulge themselves at lunch and then have an afternoon of sleepiness. He chose instead to leisurely and methodically eat a hunk of bread as he read a book. Be like Benjamin Franklin.
Perhaps the hunk of bread can be interchanged with various other savory goods, although I suggest a salad or a sandwich. Don't overeat at lunch, you should have had a big breakfast.
5. Take time during lunch for you - which is the second part of Ben Franklin's advice. While he at a slow pace ate his bread he'd take "Ben time" by reading a book. By taking a break and relaxing, he was more compelled and more productive with his work throughout the day. Everyone needs a break and lunch is a great time to relax and recharge.
6. Take naps if available - If you are blessed enough to have a suitable schedule you can take a nap when you get tired to quickly invigorate. The valuable point here is not to nap for too long. A typical REM sleep cycle lasts 1.5 hours, after an hour your body starts to enter deep sleep mode, pressing it to wake up will make you feel absolutely terrible. A 15 to 20 minute nap is ideal, it will get you recharge and feeling much better after you recover from the initial trauma of being woken. Sometimes you can squeeze in a 15 minute cat nap during lunch. Other times you might have to wait until after work. Regardless, a good little nap is definitely stimulating and will have you feeling much better.
7. Potential underlying issues - There will be people who experience plentiful fatigue despite getting a good nights rest and focusing on their diet. Occasionally a medical issue will be prevalent that makes it difficult for people to function regularly. If you feel as though you are constantly weary and tired no matter what you do, it is appropriate to see a doctor as there could be underlying medical issues.
