Some people are so full of life and energy to make their day, but for unknown reasons. Even when you feel like you have more than enough sleep, you are still fighting against yaws and fatigue all the day. If you know the number of hours of sleep is not the problem, so why are you always tired? Hello everyone and welcome to thebestmind.net. In this article, we're going to learn how to stop being tired all the time.
Ditch your seat
In the last decade, people around the world have suffered from daily fatigue and it has become an increasingly common problem. Ten percent of men say they feel noticeably tired on a daily basis, while over fifteen percent of women fall into the same category.
That means in the US alone, tens of millions of people are exhausted all the time. So, what's the problem? Why are so many people struggling to keep their energy levels up?
One answer is hiding behind something you do for hours every day, you do it at work, you do it at home and you even do it when you're out with friends. If you haven't already guessed, I'm talking about sitting.
Americans sit for more than six hours for their eight-hour work shift and it continues. When you get home, you lie down for a few hours in front of the television or sit on the couch while reading a book. Without realizing it, you're spending eight to twelve hours a day sitting on your backside.
Now, all that sitting is having a major effect on your energy levels. When you sit for long periods of time, your body slows down and you start feeling lazy. So, if you want to stop feeling tired all the time, you need to stand up and get your body moving.
A research study found that the most effective way to stimulate your body and your brain is to practice short bursts of activity. Whenever possible, try to squeeze in fifteen to twenty minutes of exercise. I know it doesn't sound like much, but that little burst of activity can give you energy for hours.
Cut your daily coffee
Around ninety percent of people in the U.S. consumes some sort of caffeine on a daily basis. Drinks you consume daily like coffee, soda and tea pump your body with large amounts of caffeine, which causes a significant production of energy.
For a few hours, your nervous system goes into overdrive, your heart beats faster, more blood rushes into your brain and muscles, and feel-good hormones like serotonin and dopamine improve your mood concentration and productivity.
So, it's no surprise that so many people rely on caffeine to give them energy and to make it through the day. When you feel tired and unmotivated, you have choice to drink coffee or an energy drink to pick you back up and they probably will, but that sudden burst of energy might be hurting you in the long run.
The majority only pay attention to benefits of caffeine in the short-term. They become hooked as soon as they discover this increase in concentration and productivity. But over time, caffeine can have a major impact on your natural energy levels and that's not all. Caffeine consumption also worsens the quality of your sleep. At night, caffeine makes it harder for your body to relax and gradually wind down.
One study found that caffeinated drinks actually delay your biological clock. You'll naturally start falling asleep later and it'll take even longer for you to enter a deep sleep. Don't forget that, deep sleep helps your body to encode new memories, detoxify and be active for the next day.
So, by drinking too much caffeine, you're preventing your brain from functioning at its best. So, if you want to end up feeling tired all the time, just reduce the amount of caffeine you drink everyday.
You don't have to immediately cut all caffeine out of your life. That'll just make you feel miserable and even more unproductive, but you should gradually lessen your caffeine intake. Just try ordering smaller cups of coffee or drink one less soda each day. Little by little, you'll feel more energetic than ever and it won't be because of the coffee.
Pinpoint your stress patterns
Fatigue doesn't always come from something you did wrong. There are tons of other reasons why you can't shake that stress and negativity, but it isn't always easy to figure out what exactly is stressing you out. That's why some people use a stress journal to pinpoint the stressors in their life.
A stress journal is a place for you to write down everything that stresses you out each day. Are you worried about a presentation at work? Are you anxious about your relatives coming to visit? It is important to keep a constant track of each stressor, because your journal will help you to identify sources of stress.
Let's say you're hanging out with a toxic friend of yours. When after just a few hours, you're left feeling frustrated, so you go to write it down in your stress journal, but when you look back at the last few times that you hung out with that friend, you realize something; they're constantly adding more stress to your life.
When you see that kind of negative pattern, then you know that it's time to make a change. It can be difficult at first, but day after day, a huge difference in your stress and overall positivity will be noticed.
Eat more iron
If you’re feeling tired all the time, you may need to ask yourself about the types of food that you store in your body. Many people struggle with fatigue, because they aren't eating enough iron.
Iron can be found in foods like beans, whole grains, nuts and leafy greens and our bodies still need it to function. We need iron to create a red protein called: hemoglobin, which gives your blood its trademark red color.
That's not the reason hemoglobin is so important. This protein transports oxygen to every nook and cranny of your body. So, without the right amount of hemoglobin, your organs and muscles just can't do their jobs.
Your muscles will feel weak, your brain will feel foggy, even your lungs will feel weaker. When so many things are going wrong in your body, you can't help but feel tired and sickly.
The good news is, getting rid of your fatigue may be as simple as eating a few more vegetables each day. That extra serving of iron could be the difference between laziness and productivity.
Excite your mind
Are you feeling trapped or bored at work? Have you lost touch with your favorite hobbies? Sometimes fatigue means, you're just not feeling inspired when you're constantly doing things that you don't like and it drains your energy.
It makes it ten times harder to dedicate yourself to your work. The simple truth is, you can't force yourself to feel passionate.
If you're stuck in a field that you hates, if you wake up every morning dreading going to work, it doesn't matter if you incorporate every healthy habit on this list. That frustration is going to sap your enthusiasm, that's why you should look for opportunities to get excited.
Whatever the project you are working on or the hobby you are practicing, you must always stay inspired and feel challenged as often as possible.
Shrink your meals
Most of us eat three meals daily distributed as follows: one in the morning, one in the early afternoon and one in the evening, but these three meals may be weighing you down more than you think.
The vast majority of people are hungry more than three times a day. We're hungry the first thing in the morning, so we eat breakfast.
So, what happens when you get hungry a couple of hours later? You still have three more hours until lunch, so you force yourself to wait, but by the time lunch rolls around, you are no longer hungry, you are "famished", so you eat much more than you need.
Normally after a meal, you should feel active, but instead you feel even more tired and slower than before. Chances are you just want to take a nap and sleep off that giant meal. That's why you should replace your three large meals with six or seven small ones.
When you're feeling hungry, don't make yourself wait, eat something small and give yourself a little burst of energy without feeling the need to over do it. That way you can reap the benefits of a well portioned meal instead of eating yourself into a food coma.
Think about your breathing
How often do you stop and think about the way you breathe? Probably not very often. Many of us go days or weeks without thinking about our breath, which is pretty strange if you ask me.
Breathing is a very important process. It will keep you alive, but since it is spontaneous, no one really takes it into account.
So, how does paying attention to your breath keep you from feeling tired? Believe it or not, with a few minutes of mindful breathing, you will leave feeling refreshed and energized.
All what you need to do, first of all, is to sit down and take a deep breath in through your nose. The oxygen will fill your lungs, then take a big breath out. Sounds pretty easy, right? If you can do that 10 or 15 times, then you'll feel physically and mentally revitalized.
The sudden flow of oxygen will increase your body's performance, while this moment of relaxation will give you a chance to take a rest. The best part is you can use this trick as often as you want.
Breathing will always be good for you. So, don't be afraid to take a breath whenever you're feeling tired.
Thank you for reading this article and be sure to consult our website to stay informed about our coming articles, because more incredible content is on the way.