Good sleep is a great weapon slows down and retreating fatigue, but very often we miss him time. It is therefore to eliminate from your life elements that are extremely effective energy thieves. Try to increase their reserves of strength and positive emotions in getting rid of some of the problems that you can not totally be aware of. I gathered them at several points in trying to discuss the source of fatigue and show you how to overcome them.
The reason for fatigue: This meal can create a good supply of energy for the rest of the day or use it completely. If we accept in the morning too many calories your body will be tired a long digestion for the next hour, while omitting him shortly after reveille make not properly awakened our metabolism. People who eat a well-balanced breakfast will have more energy, better results at school and at work, and even sleep better at night (which in turn means more forces saved for another day.
How to combat the problem: For breakfast you provided an appropriate portion of balanced nutrients can use my rule 1-2-3. Breakfast must therefore contain:
- whole grains, which provide high-quality carbohydrates, which provide energy to the brain during the morning hours,
- a little protein to saturate the stomach and maintain appropriate blood sugar levels throughout the morning
- one or two colored fruits and / or vegetables.
Try to start with a bowl of cereal with whole grains, milk, low fat, and a handful of berries on top, plus watermelon patch next to or take a cocktail of fruit, milk, soy and wheat germ.
Mess on the desk / table
The reason for fatigue: Our mind can fully focus only on one activity. If, however, we have around him spread full of items from a notebook, phone, tablet, food, until the book will not be able to devote 100% to what we are currently doing. It is good before you start to clean your space with unnecessary objects, and leave only what is necessary for us and we will not be distracted.
How to combat the problem: space desk or table should be reserved for current projects and tools that facilitate our work. This means that the computer should be only materials relating to the current project, a few writing instruments. A small amount of office supplies, such as notebook, stapler, scissors, tape and paper clips should be a drawer, not to focus our eyes. It should also create an extremely popular "to do list", which is a list of things to do that will allow us to further organize and arrange the environment.
People, which is surround
The reason for fatigue: It is impossible here not to mention the characteristic energy vampires. Being with people who are constantly in a bad mood, they are continuous claims, and nothing they do not like is exhaustive and deprives us of valuable energy resources.
How to combat the problem: You can not choose your family or co-workers, so it is best to play in a defensive position. Use the motives "I only have five minutes," perform "important phone" or go to the toilet quickly to avoid gossip and complains that would listen. Surround yourself with friends - certainly notice as well and nicely relaxed you feel after a session of laughter with your favorite people? Laughing will improve the blood flow, awake the respiratory system and inhibit the production of stress hormones - like a good aerobic exercise without sports outfit and having to sweat.
Predictable daily routine
The reason for fatigue: It is not without reason it is worth to give his life a framework and a general template, but constantly experiencing day after day doing the same thing can enter the brain in a state of autopilot. Completely bored and discouraged the body decreases the production of dopamine, adrenaline and serotonin. This in turn leads to stagnation, and sometimes even zero motivation and depression.
How to combat the problem: Try something new. When you take the unknown function, your brain receives an injection of dopamine (a hormone that improves mood), which affects alertness, attention and concentration. Something as simple as making a new, innovative dishes, out for coffee with friends or impose a time frame for the execution of a particular job tease your sleeping mind.
The reason for fatigue: It is not hard to guess that the breath is an important part of being a fully functioning person. With this in mind, incorrect posture while working can be an enemy. Stooped causes severe pressure on the spine and strains the muscles deep back, even if you do not feel it right away. Also makes the lungs and diaphragm are not working properly, breathing is shallow, and the brain very quickly hypoxic.
How to combat the problem: back straight when working to boost ventilation oxygen up to 30%! Stick out your chest from the hips and tilt shoulders back, in order to maintain a smooth, full of blood and oxygen to the brain. During the long drive often move the arms and head in a circular motion to relax stiff muscles.
The reason for fatigue: You may not feel thirst, and even then there is a slight risk of dehydration. Dehydration makes us feel drowsy and sluggish, even if we do not have consciousness. Dehydrated body retains in himself toxins, instead of regularly flush. Keep in mind that the body consists of more than 65% water and it is natural that it can not function effectively when hydration levels will drop even a few percent.
A simple test of whether the body has a shortage of fluid consists of a gripping of the skin on the top of the hand and hold it for about 3 seconds. If the swelling remains visible for longer than one second, you can suspect a small degree of dehydration.
How to combat the problem: If you feel tired, try to drink a gulp a glass of cool water or eat watermelon stored in a refrigerator (contains up to 91% water, and also provides a small amount of energy in the form of carbohydrates). Checking the amount consumed per day of water is very important, also in order to find the amount sufficient for its own body.
Too comfortable chair
The reason for fatigue: Have you ever wondered why driving a car, and then transfer into the chair office can make quickly will feel tired? According to Dr. Frank King, sitting for a long time leave his body in idle mode. No traffic results in poor circulation and reduces the amount of oxygen flowing to the brain. Hence the attack yawning already quite close.
How to combat the problem: Get up from your desk and take a walk. Recent studies show that regular activity during the "sitting" of the working day can increase the supply of energy by up to two hours. Going to turn the simplest and most natural form of exercise for people. Also out for sunlight, away from artificial lights will trigger increased production of serotonin, so we go back to work refreshed and more productive.
Stressful working environment
The reason for fatigue: Very similar to bad posture - stress can lead to uncontrolled muscle tension and shallow breathing, which in turn makes us feel sleepy. Worse still, concentrating on one thing for a long period of time (such as when it's time devotion project or presentation, causing our brains consume enormous amounts of energy, which we feel quite exhausted physically). Recent studies show that mental concentration is like a muscle - it becomes tired after long-term use and should be the rest period, before it can be reused.
How to combat the problem: Studies have shown that during the day, we can move the onset of fatigue and weakness through regular activity and interruptions, but instead of listening to signals from our body, we limit the sugar and caffeine. To get an energy boost, after an uninterrupted 90 minutes of work, you should take a break for 10 to 15 minutes. I immediately warn questions - updating Facebook and Instagram does not count. Leave your desk, talk to someone or go outside and take the medicine a little fresh air.