Are you looking to beat fatigue, recoup your sparkle and put the sprint back in your step? Almost every one of us has been there: a day when you have woken up all shattered, can hardly bring yourself to the office, and struggled all day to keep your head from snoozing off the desk. Perhaps, you might have had a particularly trying that evening the day before, which has left your mind numb and body crying out for rest and relaxation.
On the other hand, even though you might be getting your six hours of sleep every night, you still feeling that the sleep you got the previous night is not enough and moving about the next day becomes a burdensome chore. Look no further! Here are some tips that can help you to beat fatigue at its own game and ensure that you do not feel like a wilted flower at the end of the day.
Get the right amount of sleep.
Although it is akin to stating the obvious, still, the best way to avoid fatigue is to ensure that your body gets the right amount of sleep. It is important to note that sleep is extremely essential for the body to recharge. By staying up late and watching long hours of TV till way past midnight is not particularly helpful in beating fatigue. If you have trouble going off to sleep then look out for ways to ensure a better sleep routine such as hitting the bed early.
Some ways of improving your overall sleeping environment is to ensure that the room you sleep in is without any noise, dark and comfy.
One of the most common reasons for feeling tired is stress. Hence, the best way to alleviate your fatigue is to beat stress. There are numerous ways in which stress can be tackled, but the most significant step to take is to first identify the cause of stress before setting out to employ remedial measures. Perhaps long hours of work might be the cause of your stress or may be, sour work relationships, unsatisfying job and other factors that might be culminating in a stressful situation throughout the day.
Now that you have identified the main causes of stress, you might want to weigh your options on how to mend the situation. Ensure that you employ proven relaxation techniques such as meditation, listening to soothing music etc. while at the same time switching off from work during your leisure time.
Improving your diet and eating balanced meals during the day
Do not under estimate the impact of your diet on how you feel during the day. In the absence of a well-balanced diet, you are likely to feel sluggish and become fatigued. Hence, making a conscious effort of eating healthy meals at the right times can prevent sluggish feelings during the day. One major mistake that most people do is to skip their breakfast, especially if they are in a tearing hurry to get to work.
By doing so, one can often start the day on a wrong footing and being hungry till lunchtime can wreak havoc on their physical and mental capability.
Stay away from caffeinated drinks in the evening
During the daytime, a cup of Joe is great to give you the boost you need, and some people tend to keep drinking cups of coffee throughout the day just to keep them going. If you belong in the latter, it is time to start rethinking about your fondness for caffeine, especially if you are looking to get a good night’s rest. Caffeine is proven to cause sleeping difficulties, which can only add to your fatigue the following day. It is best to try and break the cycle by slowly eliminating one cup of coffee at a time.
Exercise is one of the best ways of boosting your levels of energy throughout the day and preventing tiredness. Introduce small levels of physical activity throughout the day, even if it means getting off the bus a couple of stops earlier and walking the rest of the journey, either to work or back home. Cycling to work is also a great way of introducing fitness and physical activity in your daily schedule.
Hydration is key
Do not forget to drink adequate amounts of water throughout the day, as being hydrated can help in preventing fatigue. According to the daily recommendation, an adult must consume approximately two litres of water per day, but this amount greatly depends on various factors in your work environment and the levels of physical activity you get during the day.
Inadequate hydration can greatly impact your physical and mental ability, thus leading to poor performance. Carry a water bottle with you to work so that you can keep a tab on the amount of water you drink during the day, and also have the chance of refilling it at work.
Fatigue is normally a short term condition induced by working too hard on a particular day or for a number of days at a go, and it can be diminished or warded off completely by employing some of the basic steps mentioned above.
Carol is a passionate health and wellness writer, spends most of the time on researching and writing articles on health related topics. She is currently active writing for www.uspuregarciniacambogia.com, an online weight loss supplement store.