How do i stop being so tired

Self-help tips to fight tiredness

Many cases of tiredness are due to stress, not enough sleep, poor diet and other lifestyle factors. Try these self-help tips to restore your energy levels.

If you feel you're suffering from fatigue, which is an overwhelming tiredness that isn't relieved by rest and sleep, you may have an underlying medical condition. Consult a GP for advice.

Eat often to beat tiredness

A good way to keep up your energy through the day is to eat regular meals and healthy snacks every 3 to 4 hours, rather than a large meal less often.

Get moving

You might feel that exercise is the last thing on your mind. But, in fact, regular exercise will make you feel less tired in the long run, so you'll have more energy.

Even a single 15-minute walk can give you an energy boost, and the benefits increase with more frequent physical activity.

Start with a small amount of exercise. Build it up gradually over weeks and months until you reach the recommended goal of 2 hours 30 minutes of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.

Lose weight to gain energy

If your body is carrying excess weight, it can be exhausting. It also puts extra strain on your heart, which can make you tired. Lose weight and you'll feel much more energetic.

Apart from eating healthily, the best way to lose weight and keep it off is to be more active and do more exercise.

Sleep well

Many people don't get the sleep they need to stay alert through the day.

The website of the Royal College of Psychiatrists has information on sleeping well.

Tips for sleeping well include:

going to bed and getting up in the morning at the same time every day
avoiding naps in the day
taking time to relax before you go to bed

Reduce stress to boost energy

Stress uses up a lot of energy. Try to introduce relaxing activities into your day. This could be:

working out at the gym
yoga or tai chi
listening to music or reading
spending time with friends

Whatever relaxes you will improve your energy.

Talking therapy beats fatigue

There's some evidence that talking therapies such as counselling or cognitive behavioural therapy (CBT) might help to fight fatigue, or tiredness caused by stress, anxiety or low mood.

See a GP for a referral for talking treatment on the NHS, or for advice on seeing a private therapist.

Cut out caffeine

The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. It says the best way to do this is to gradually stop having all caffeine drinks over a 3-week period.

Caffeine is found in:

coffee
tea
cola
energy drinks
some painkillers and herbal remedies

Try to stay off caffeine completely for a month to see if you feel less tired without it.

You may find that not consuming caffeine gives you headaches. If this happens, cut down more slowly on the amount of caffeine that you drink.

Drink less alcohol

Although a couple of glasses of wine in the evening can help you fall asleep, you sleep less deeply after drinking alcohol. The next day you'll be tired, even if you sleep a full 8 hours.

Cut down on alcohol before bedtime. You'll get a better night's rest and have more energy.

The NHS recommends that men and women should not regularly drink more than 14 units a week, which is equivalent to 6 pints of average-strength beer or 10 small glasses of low-strength wine.

Try to have several alcohol-free days each week.

Read more about how to cut down on alcohol.

Drink more water for better energy

Sometimes you feel tired simply because you're mildly dehydrated. A glass of water will do the trick, especially after exercise.

Read about healthy drinks.

How to Stop Feeling Tired

It’s common for people to become tired or even fatigued in our fast-paced modern world. Many times, you may find yourself running from one activity to the next, not pausing to take the time you might need to ground, balance, and soothe your soul.

It’s not always easy to pinpoint the exact reason you’re feeling low in energy. If you’re feeling tired persistently or for reasons that aren’t apparent, make an appointment to see your doctor. It could be the sign of an underlying condition, especially if it’s interfering with your daily life.

Signs that tiredness could be something more serious include unexplained pain, fever, and headaches.

Continue reading to learn about some of the causes of tiredness and simple changes you can make to put a bit more pep in your step.

One reason to follow a healthy, balanced diet is that you’ll boost energy levels.

Ensure you’re getting enough nutrients by eating whole, fresh foods from a variety of food groups. Pair unrefined carbs with protein for sustained energy levels. Include plenty of fiber and anti-inflammatory foods.

Following a balanced diet also promotes healthy digestion, which helps to clear and cleanse your body. In fact, research has linked irritable bowel syndrome (IBS) to chronic fatigue. Certain foods might even help to prevent and manage IBS, which could be zapping your energy.

The benefits of regular exercise are widely recognized. Exercise releases endorphins that naturally boosting your energy levels. It can also lead to more high-quality sleep.

A 2008 study found that regular exercise can reduce symptoms of fatigue. In the study, 36 sedentary young adults did either low-intensity or moderate-intensity exercise over a period of six weeks. Both groups saw improvements in energy levels.

Do at least two hours of moderate-intensity exercise each week. To make it easier to stick to an exercise plan, find a workout buddy or hire a personal trainer.

Stay properly hydrated to keep your body running at optimum levels.

Dehydration can lead to low energy levels. It can also have a negative impact on your sleep by drying out your mouth and nasal passages, and can lead to snoring, hoarseness, and leg cramps. Plus, it can make you less alert and mentally clear the next day.

According to a 2014 study, increasing water intake in people who don’t usually drink enough water was found to have beneficial effects on energy. People who decreased their water intake had fewer feelings of calmness, satisfaction, and positive emotions. Feelings of fatigue and inertia were also reported in this group.

Lowering your caffeine intake can give you more energy in the long run. Though caffeine may give you an initial boost of energy, after it wears off you may be left feeling depleted.

Slowly reducing your caffeine intake will help to reduce feelings of withdrawal as you balance out your natural energy levels.

Avoid caffeine after dinnerso you can naturally wind down for a restful night of sleep.

Proper rest is essential if you want to maintain energy levels throughout the day. Relax before going to bed, possibly doing some gentle stretches. Improve your sleep area by keeping it clean and maintaining an appropriate temperature.

Other tips for better sleep include:

Practice guided relaxation, meditation, or yoga to help you drift off to sleep.
Buy a comfortable mattress, pillow, and blanket.
Wear loose, natural fabrics.
Journal before bed to clear your mind.
Go to sleep and wake up at the same time each day.
Use earplugs and an eye mask.

Alcohol throws your body off balance and leads to poor sleep, especially if you’re dehydrated. Even though alcohol may seem to help you fall asleep, you won’t sleep as deeply. When you do have alcohol, drink in moderation, and try to have as many alcohol-free days as possible.

The chemicals released by your body to combat allergic reactions can cause you to feel tired. They can bring on inflammationof your sinuses, airways, or digestive system. Accompanying head and nose congestion can cause you to sleep poorly.

These factors can contribute to brain fog, making it difficult to concentrate and complete your daily activities.

Avoid known allergens as much as possible. Keep a diary and try an elimination diet to help identify triggers.

See your doctor to determine the cause of your allergies if you’re unsure. They may recommend allergy medications or shots.

Stress can zap you of the mental and physical energy needed to carry out your day with ease. Stress hormonescan have a negative effect on your sleep patterns, bodily systems, and overall health.

Reduce stress in whatever way your heart so desires. Go to the spa for a pampering treatment or having a massage. Mindfulness practices such as tai chi, meditation, and yoga are great options. Or curl up on the couch with your favorite book or television show.

Check in with yourself to establish what mental patterns may be causing low energy levels. Anxiety symptoms include feeling worried, irritable, and nervous. Symptoms of depression include feeling sad, restless, and hopeless. Both conditions can lead to unhealthy sleep patterns and cause tiredness.

Consider seeing a therapist for talk therapy, known as cognitive behavioral therapy (CBT). This method helps you to get to the root cause of emotional issues so that they can be addressed and overcome.

Get up, get moving, and get your energy flowing. This is especially important if you spend a lot of time sitting.

Include short bursts of activity throughout the day, especially when you’re feeling pressed for time. Get into the habit of exercising regularly. Making simple changes such as parking your car a little bit farther away, taking the stairs, or walking to do errands are easy ways to sneak in a bit of exercise.

Anemia is an iron deficiencythat can lead to tiredness. This is due to low hemoglobin levels, which make it more difficult for oxygen to be carried to your tissues and muscles. It also weakens your immune system, making you more likely to develop illness and infection.

Anemia is more common in women than in men. Sometimes it occurs due to pregnancy or heavy menstruation. It can be treated through diet or medication.

Here are some iron-rich foods to include in your diet:

leafy green vegetables
fortified cereals and bread
meat
beans, peas, and lentils
liver
nuts
whole grains

In terms of energy levels, eating smaller portions more frequently throughout the day may be more beneficial than eating a few large meals. That’s because it keeps your blood sugar levels stable.

Eating every three to four hours will make it less likely that your energy crashes, and in turn you’ll be less likely to reach for unhealthy food.

Avoid overeating at meals, and stop eating before you are entirely full.

Smoking can deplete your energy by reducing your oxygen levels, and making breathing difficult.

Quitting smoking is an attainable goal, and there are resources to help. Over-the-counter and prescription medicationsare available that may help you quit. These medications are more effective when combined with counseling.

Consider trying one of the many smoking cessation apps available. Discover tips from people who successfully quit smoking. Keep a journal so you can have some type of inner reflection during this time.

Take the time to completely unwind, relax, and let go.

Deep breathing techniques, gentle stretching, and meditation are excellent ways to unwind. Yoga nidra is the perfect way to replenish your energy.

Finding peace in nature is another way to nourish your soul, or you can simply enjoy the beauty of doing nothing.

If you feel your tiredness is unusual in some way or is coupled with other symptoms, it may be time to see your doctor. Feeling low in energy could be the result of an underlying health condition, and it’s best to check out this possibility.

Conditions that can cause fatigue include:

rheumatoid arthritis
chronic fatigue syndrome
fibromyalgia
thyroidconditions
obesity
sleep apnea
heart disease
food allergies
diabetes
liver or kidney conditions

Make lifestyle changes to your routine to increase your vitality. Start with what is most appealing to you, and go from there. You’ll likely start to improve your energy levels so you can feel your best on a daily basis.

Above all, honor your body and how you’re feeling. Take a break and allow yourself time to rest when you need to. Avoid pushing yourself beyond your limits, and commit to a healthy plan of action.

How to Stop Being Tired: 8 Ways to “Recharge Your Battery”

Do you feel that your energy is at zero? Welcome to the club! Fatigue is one of the most common reasons women go to the doctor in developed countries. If you do not pay attention to the body's cries for help and do nothing to change your condition, you can become seriously ill. Fortunately, energy is not a constant, its amount is individual and depends on daily, monthly, seasonal rhythms, experts explain. And if you constantly feel tired, you can start with small changes that will give you a quick “recharge”.

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Women Health

VOICE Tips

Emotional burnout

Fighting Fatigue

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1. Problem: Too much work, too little rest

Being a reasonable and responsible adult is not easy. All these obligations, affairs, household and family issues sometimes get bored, and the body takes this boredom for fatigue. The desire to be an efficient and productive person 24 hours a day, 7 days a week may be commendable, but it often leads to physical and emotional burnout.

Solution: Plan a vacation

At first, you may not be able to relax just like that, so make a list of fun small things: write a joking letter, call an old friend, play twister with your children, listen to your favorite music in silence. .. Such small breaks will make the daily routine less boring.

2. Problem: lack of sun

If there is not enough natural light outside, the body tries to go into sleep mode. As a result of a study involving more than 600 adults, scientists from the University of Massachusetts found that depression, feelings of loneliness, anger, and disorder appear more often in winter.

Solution: more light!

Walk at least 10 minutes outside during the day or when you feel most tired. Sunlight will help you wake up and perk up. Even if the weather is cloudy, there is still more light outside than in the office. If you can't get out of the room, a short stay in a room with natural light will help.

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3. Problem: Improper breathing

When you breathe unevenly, your lungs don't get enough oxygen, and there's a lot of carbon dioxide in your blood. This also leads to a feeling of fatigue, as well as an increase in pressure and pulse.

Solution: diaphragmatic breathing

A few short sessions a day and you will feel much better. Put your hand on the navel, while inhaling, focus on making the stomach “breathe” too, then you will get more oxygen.

4. Problem: immobility

Sitting in the same position for several hours consumes a lot of energy, the body begins to think that soon it will be possible to go to bed. And if you also look at the screen, you start blinking more slowly, and your eyes dry up (and tend to close completely).

Solution: move more

Stretch. Take a walk. Take a shower or wash your hands. Frequent breaks will help the body not to relax too much. Take your eyes off the screen every half hour and focus on a distant object or object.

5.

Problem: sleepy

The body has its own biological clock. And if you get up early on weekdays and sleep until noon on weekends, then you arrange a hard jetlag for yourself without leaving your home. And in the end, you don’t feel too good, even if you seem to have slept enough in time.

Solution: normal schedule

Try to go to bed and wake up at the same time every day. If you really want to sleep, it is better to go to bed earlier than to get up later.

6. Problem: dehydration

Many people put themselves under unnecessary stress without realizing it. Thirst symbolizes the loss of 2-3 percent of the fluid, and even such a slight dehydration can create a feeling of fatigue and drowsiness: the blood pressure level decreases, as a result, the blood supply to the brain deteriorates and the heart has to work at increased speeds.

Solution: drink more

Keep a bottle of water nearby, drink your food. If you don't like water, add orange slices or herbal infusion to it. Soups, fresh fruits and vegetables also help increase the water level in the body.

7. Problem: night lights

They confuse the body, it does not understand when it is really necessary to sleep. Bright lights interfere with the production of melatonin.

Solution: low light

Install dimmable switches and lower the light level in the evening. A good option is a table lamp instead of a ceiling light.

8. Problem: no breakfast

It can be expanded to a bad diet in principle. If you don't have breakfast, your metabolism slows down to conserve energy and you feel tired. If you just don’t feel like breakfast, think about whether you overate in the evening.

The solution: a good breakfast

The combination of proteins and carbohydrates will give you energy for a long time. You can literally eat anything, from a sandwich to porridge. Carbohydrates will help you feel more alert, and proteins will prolong this effect.

What to do about chronic fatigue due to work

Anna Sokolova

full of energy

Author profile

Even if you work sitting at the computer, this does not mean that by the end of the day you will not die of fatigue.

Fatigue appears not only from physical work. And not only because of the large number of cases. It may also indicate that you have not replenished the resources of the body, have distributed the load incorrectly, or do not see much point in what you are doing. Life in constant stress and work in emergency mode is harmful to health and leads to burnout. Let's talk about how to save energy.

Why do we get so tired at the computer

Psychologists have a hypothesis about why mental work is so exhausting. If a task doesn’t particularly excite us, the brain has to put in a lot of effort to focus on it. And there is a lot of interesting things around - from news and Internet discussions to new collections of your favorite brands. This constant struggle with temptations exhausts a person. But without it it is impossible - otherwise the work will not be done.

This version is partly confirmed by a study conducted several years ago in Canada. Scientists monitored the condition of 156 students for a week: they constantly asked what they were doing, how they felt, what they really wanted at the moment, how much effort they had to make in order not to follow these desires and continue to study. It turned out that the more temptations the students had to resist, the more tired they felt.

/no-willpower/

How can the weak-willed and lazy survive? Molecular biologist Irina Yakutenko answers

According to one of the authors of the study, psychologist Michael Inzlicht, this phenomenon has an evolutionary explanation. In order to survive, a person as a species all the time needs to do something: sleep, look for partners for procreation, get food, clothes - and so on ad infinitum. And if at some point he forgets about one of these tasks, then he simply will not survive. Therefore, the body has developed a biological mechanism that makes us switch from one to another. The psychological fatigue that we feel by the end of the working day is a signal that it is time to switch to another activity.

Tip 1

Increase Motivation

In 2019, British scientists published the results of a study in which they observed the behavior, physical and psychological state of 100 nurses during their 12-hour shift. And as a result, an important correlation was found: those nurses who were more involved in their work, knew that something depended on them, and received inner satisfaction in the process, were more energetic and less exhausted than the rest.

The explanation is simple: if we consider our work to be really important, then we are more motivated to do it and it is more difficult for us to get distracted. This means that the brain does not lose interest in it and gets less tired.

/hate-work/

Why people don't quit jobs they hate

To increase your motivation, try this exercise: at the end of each working day, for a couple of minutes, reflect on how your work is useful for others. If helping others is not part of your duties, remember that work allows you to pay for housing, feed and clothe loved ones, and financially support older relatives.

This simple action will have a beneficial effect on more than just your motivation. According to research by psychologists Adam Grant and Sabine Sonnentag, people who are clearly aware of the impact their work has on others tend to be less distracted while doing it. And in general, they feel happier and more satisfied with life.

Tip 2

Don't get distracted too often

The human brain is not a computer. It's not designed for multitasking. Therefore, when the brain has to do several things at the same time, it spends too many resources. And as a result, he gets more tired and starts making more mistakes.

How can I fix this?

Try to plan your day so that you have a few free hours to devote to something important. If possible, ask colleagues not to distract you at this time. And turn off notifications in mail and messengers. At the end of the 20th century, an Indian software company introduced a rule: no one bothers anyone on Tuesdays, Thursdays and Fridays, all important issues are resolved on other business days. As a result, overall productivity increased. And most importantly, the psychological state improved: by coping with work faster, employees received more positive emotions, and this charged them with additional energy.
Reduce the number of things you can get distracted by. During business hours, block access to news and games apps, as well as social networks. Ideally, remove your smartphone from the table altogether - you won’t have to fight the temptation to pick it up. Open only the tabs you need in your browser. And when you're done with them, close them immediately. And even better, if there is a financial opportunity, use the laptop only for work - install only the applications necessary for the business and do not log in to social networks. For everything else, get another laptop.

/how-to-focus/

5 tips to quickly focus on work

Tip 3

Take breaks

Research shows that several regular but short breaks throughout the day can be more rejuvenating, cognitive and stress-reducing than one long one. In 2014, specialists from DeskTime, a developer of time tracking software, analyzed the data of many users and found out that the most efficient ones worked in cycles. They immersed themselves in tasks for 52 minutes, and then disconnected from tasks for 17 minutes.

These data correlate with the modern ideas of scientists about the basic cycle of rest - activity: at night, on average, the body goes through all five phases of sleep in 90 minutes, and during the day it experiences a peak of activity at the same time, followed by 15-20 minutes of decline. And it is better to spend them on rest.

/chill-out/

How to rest: 5 tips

Things to do during a 15-minute break:

Sleep. There is evidence that a short daytime nap restores strength, improves cognitive abilities and eliminates drowsiness. But if you sleep for more than half an hour, the effect will be the opposite: due to the inertia of sleep, instead of cheerfulness, you will feel sleepy until the evening.
Walk. Better in the park. A lot of research confirms that this increases the production of mood-enhancing endorphins and restores attention.
Chat about personal things. In 2007, a group of American scientists found that a 10-minute conversation with pleasant colleagues about something that is not work-related improves cognitive performance.

What not to do during mini-breaks? Check social networks and messengers. This can deprive the rest of the forces. According to researchers from the American Psychological Association, excessive use of gadgets increases stress levels and greatly spoils mood.

Tip 4

Start working less

It often happens that fatigue at work is not due to psychological problems. But simply because you are overwhelmed. In this case, all the previous tips are unlikely to help you. There is only one way out: discuss with the manager.

Write down all the work you have, including small tasks. It is especially important to do this if you communicate with your boss orally, and not in a chat. When another request appears, specify in what order to fulfill it and, if the matter is urgent, what can be postponed until later. This will help him to assess the volume of your load and you to properly distribute it.
Think about how you can plan your day to distribute your energy. Try to complete complex tasks before noon - this is the time when cortisol peaks in the morning, adding determination and energy, so there is a chance that you will cope with them faster than in the evening.
Do not work more hours than necessary, do not take work home, do not do it at night, on weekends, on vacation. And do not be afraid that such behavior will negatively affect your career. Research tells us that bosses often don't pay attention to how often employees overwork, and do not consider it necessary to somehow reward it.
Try not to think about work after hours. Studies show that emotional distance from professional activities helps to recover faster and relax better. So don't check your work email on weekends.

/time-to-rest/

“I close my laptop and start living”: 7 ways to quickly switch from work to leisure

Tip 5

Take care of yourself

When the resources of the body are at zero, it is difficult to cope even with work that does not require serious mental effort, and fatigue sets in faster. Therefore, it is so important to regularly recover physically.

The rules are simple:

More sleep. Studies show that its deficiency leads to a decline in strength, a decrease in creativity and inattention, and an increase in the number of errors. Studies show that an adult needs 7-9 hours of sleep a day. This is the minimum task. The maximum task is to observe sleep hygiene: even on weekends, go to bed and get up at the same time, do not exercise two hours before bedtime, do not eat or use gadgets. These basic rules will help make your sleep better, which means that in the morning you will wake up alert, full of energy and in a good mood.
Less coffee. Its invigorating effect is achieved by blocking brain receptors that report fatigue. At the same time, strength is not restored: we kind of borrow from the body. There are studies showing that excessive coffee consumption can potentially cause increased fatigue and drowsiness. It’s not worth giving up coffee completely, but keep track of how you react to it. And try to limit yourself to four cups of Americanos or five cups of espresso a day. This amount of drink contains approximately 400 mg of caffeine. This is the maximum dose for healthy people and adults that the European Food Safety Authority considers safe.
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