Constantly tired, watery eyes and difficulties of concentration? We’ll tell you what you can do against exhaustion and how you become fitter after too little sleep.
Bad or too little slept, stress or bad weather: fatigue can have many causes. With fatigue, the body often makes it clear that it needs peace and relaxation. If we are tired, we are much more unconcentrated and more irritated than normally. If you have a headache, freeze or overwhelm, this can also be symptoms of fatigue. There are a few simple methods with which you can combat fatigue at short notice.
Drink properly against constant fatigue
Instead of immediately picking up coffee after a sleepless night, you should first drink a large glass of water in the morning. Since we lose water at night, whether with more or less sleep, we are dehydrated after getting up. If you have slept badly, the lack of fluid increases tiredness, according to the AOK.
A typical mistake in coffee consumption is to drink it immediately after getting up. Instead, you should only drink it about an hour and a half after waking up: then it best has its effect. This was also found by the two Canadian scientists Mitchell Moffit and Gregory Brown, who run a scientific YouTube channel.
It lies: After you have woken up, the content of the hormone cortisol is highest in the body and you can well adapt to stressful situations. A caffeine kick is not yet necessary. Only when the cortisol level falls between nine and ten o’clock and at a low point will we fight our tiredness with coffee is the advice of the scientists.
Constantly tired? Movement and fresh air help
Just a few minutes outside get the circulation going again. Either you can walk a piece of your way to work or you can take a little (forest) walk during the lunch break. In addition to the fresh air, the sun is a good guardian because it slows down the melatonin release of the body. Melatonin is a hormone that promotes fatigue. If we move outside in daylight, whether with a blue sky or cloudy weather, that makes it more alert.
By the way: According to new research, the claim that blue light of screens disturbs our sleep-wake rhythm.
Short nap when you feel tired all the time
Everything does better for a few minutes: If you have the chance of a so -called powernap, use it. However, the nap should not take longer than 20 minutes. In the event of a long afternoon sleep, you could fall into the deep sleep phase. If you sleep longer at noon or in the afternoon, it is more difficult for you to fall asleep at night and suffer your sleep rhythm. You keep feeling tired.
But you could combine coffee and afternoon nap, with the so -called coffee napping. You drink a cup of coffee right in front of the powernap – the caffeine looks almost exactly the period from where you wake up again.
Healthy eating with fatigue
If you are totally exhausted and feel constantly tired, you should do without a lavish lunch that demands a lot from your digestive tract. According to the Academy of Sports and Health, the fact that lunch is tired has several causes:
- After eating, blood flows more into the digestive tract, which leads to a reduced oxygen content in the brain.
- The hormone orexin ensures that hunger wakes up, but it is inhibited after eating.
- Certain foods such as eggs and meat can stimulate the production of serotonin. Many know that as a happiness hormone, but it also has a sleep -promoting effect.
- In the processing of carbohydrates, insulin is released and lowers blood sugar levels.
According to the Academy for Sports and Health, the most likely an interaction of these processes leads to people being tired after a lavish lunch.
So you prefer to use light dishes such as salad, for example with pumpkin seeds than topping. Because they are full of healthy nutrients such as vitamins B1, B2, B5 and B6, which boost the metabolism of your body, and many minerals. Kale also helps against fatigue because it contains a lot of iron. Another guards are walnuts thanks to the containing omega-3 fatty acids.
You should avoid sugar if you are tired. Although chocolate, gummy bears and sweet energy drinks with energy, you only provide you with energy – this effect only lasts briefly. The deep afterwards is all the worse.
Listening to music helps when you’re tired
When you hear your favorite song, your body produces the messenger dopamine. The result is a study by scientists: inside the University of Barcelona. This ensures that you feel good and feel fun. This suppresses the fatigue.
Relaxing sleep helps against fatigue
But it is best to help a relaxing sleep when you feel tired all the time. With the right evening routine, it is easier for you to fall asleep.
If you are constantly tired over a longer period of time and do not help yourself against fatigue, you should obtain medical advice. Because behind fatigue can also be an illness, such as an underactive thyroid, or a lack of nutrients.
Revised by Nora Braatz
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