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Everyone is tired from time to time, but does it persist for a long time? Then it can greatly affect your daily life. In this blog, we share some great tips against fatigue!
Tip 1: The sleep-wake rhythm
When the sleep-wake rhythm is disturbed, the biological clock gets upset and this causes extra fatigue. Therefore, regularity is very important. Going to bed fifteen minutes later or getting up later already leads to a disturbance of the rhythm, making you extra tired again. Look at the earliest time you have to get up, decide how long you want to sleep and determine your bedtime. And go to bed around the same time every day and get up at the same time, including weekends. Between 7-9 hours of sleep is recommended, but it is important to note that not everyone has the same sleep needs. Some people may need more or less sleep. It is also essential to improve the quality of your sleep. Avoid afternoon naps unless you really suffer from fatigue during the day. A short nap can sometimes help restore energy.
Tip 2: Mental fatigue
Mental health is often confused with physical health. The difference is that your physical health already rests with an evening of relaxation, but mental exhaustion requires a different approach. The cause of overstimulation is usually multitasking, because our brain is not suited to process so much information at once. According to neuroscientist Erik Scherder, it is important to stimulate the hippocampus and frontal lobe. Besides exercise, listening to music and getting enough sleep, relaxation techniques such as meditation, breathing exercises and mindfulness can also help reduce mental fatigue.
Tip 3: Healthy diet
Vitamins and minerals are very good for healthy energy metabolism, but often we still reach for coffee, energy drinks or sugary drinks. This does not help prevent fatigue in the long run. Vitamins themselves do not provide any energy at all, yet they are important to get the energy needed from proteins, fats and carbohydrates.
A few dietary tips:
- Eat 250 grams of vegetables and 200 grams of fruit per day.
- Eat nuts, seeds, kernels and different types of grains regularly.
- Limit the consumption of (unhealthy) snacks.
- Choose lean meat, fish, eggs and always whole dairy and butter.
- Drink a glass of water every 2 hours.
- Avoid dyes, aspartame, flavorings, caffeine, alcohol and refined sugars.
- Eat light meals regularly instead of “heavy” meals.
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Tip 4: Improve Sleep Rhythm
A good sleeping environment is very important. Make sure your room is dark, because light interferes while sleeping. Also provide silence, so try to keep your room as quiet as possible. If there is a lot of noise outside, you can use earplugs if necessary. Open your window every morning so that fresh air can come in and there is as little humidity in your room as possible. Going to sleep stressed out is not good either, so make sure your mind is as calm as possible. Screens give off blue light, and blue light wakes you up. So your brain then thinks it’s still daytime. Try to leave your screens alone a few hours before you want to go to sleep. An Oura ring is a handy gadget to get dates out of your sleep!
Tip 5: Move more
It is important to stay as active as possible. There are three types of activities you can do:
- Physical activities such as biking, vacuuming and walking the dog.
- Mental activities such as listening to podcasts, reading and doing puzzles.
Resting then does not mean lying down or sleeping, but sitting up straight so you can easily get back up and continue. Spread activities as much as possible throughout the day. If you’re doing one activity and you start to get tired, go do another type of activity. Do things one at a time and not in a hurry. Regular exercise, such as walking, jogging, cycling or swimming, can also help increase energy and reduce fatigue. Remember to include adequate rest and relaxation in your daily routine as well, as constant activity without rest can eventually cause fatigue. Also, try to take 60,000 steps a week!
Tip 6: Stress management
Stress can be a major contributor to fatigue. Constantly experiencing stress can lead to exhaustion of both body and mind. Therefore, it is essential to apply effective stress management techniques to reduce fatigue. Some strategies you can try are:
- Relaxation exercises: Try daily relaxation exercises such as deep breathing, progressive muscle relaxation or yoga. These techniques can help reduce physical and mental tension.
- Time for yourself: Take regular time for yourself to relax and do something you enjoy. This can be a hobby, spending time in nature, taking a hot bath, listening to music or just sitting quietly and relaxing.
- Stress-reducing activities: Identify activities that help you reduce stress, such as walking, meditating, journaling or keeping a journal. Spending time regularly on these activities will help you lower stress levels and reduce fatigue.
- Setting boundaries: Learn to say no and guard your boundaries. Overload and excessive obligations can lead to chronic fatigue. Prioritize your tasks and be prepared to outsource tasks or ask for help when needed.
- Sleep ritual: Create a sleep ritual that helps calm your mind and release stress before bed. This can include reading a book, listening to soothing music or taking a hot shower.
Applying effective stress management techniques can help you manage stress better and reduce fatigue. Remember that identifying the causes of stress and working on long-term solutions is also important to prevent long-term fatigue.
With these golden tips against fatigue and a healthy lifestyle full of energy, you’ll be well on your way to a more energetic version of yourself. And if you’re looking for convenient and nutritious on-the-go solutions, don’t forget to check out Jake’s vitamin bars at jakefood.com. Don’t let fatigue be a game breaker in your life and make the most of every day with Jake!