Lack of sleep is the major reason for tiredness. But there are also other things that sucks your energy and keeps you dull all the time. Few things you do daily can exhaust you physically and mentally. Let us know the various reasons for tiredness and also how to keep yourself energetic by overcoming tiredness.
Exercise in a regular and systematic manner is very necessary. If you think that exercise is taking away your energy, think again before you quit. Doing light exercise for 20 minutes three days a week reported feeling less fatigued and more energized. Regular exercise helps make your cardiovascular system run more efficiently and delivers oxygen and nutrients to your tissues. It gives you strength and endurance.
At least slightest dehydration takes away all your energy. Dehydration reduces blood volume and makes the blood thicker. This makes the heart pump less efficiently and the oxygen or nutrients reaching the organs or muscles gets very slower. To calculate your normal fluid needs, take your weight in pounds, divide in half and drink that number of ounces of fluid a day. Suppose if you weigh 120 pounds, you need 60 ounces of water in a day.
An iron deficiency can leave you feeling sluggish, irritable, weak, and unable to focus. It makes you tired because less oxygen travels to the muscles and cells. Boost your iron intake to reduce your risk of anemia. Eat meat, kidney beans, tofu, whole eggs, dark green leafy vegetables, nuts, peanut butter, and foods high in vitamin C. Check with your doctor to know if you need iron supplements.
When you wake up in the morning, you need to refuel with breakfast. Skipping breakfast makes you feel tired the whole day. Eating breakfast kick starts your metabolism and keeps you energetic. Have breakfast that includes whole grains, lean protein and healthy fat. Oatmeal, peanut butter, fruits, low-fat milk, almonds, whole-wheat toast and low-fat Greek yogurt are good choices.
Foods loaded with sugar rank high on the glycemic index (GI). These foods rich in carbohydrates increase blood sugar. Keep blood sugar steady by avoiding junk food. Good choices include chicken (baked, not fried) and brown rice, salmon and sweet potato, salads.
A cluttered desk or home mentally exhausts you by restricting your ability to focus and limits your brain’s ability to think or do. At the end of each day, make sure your work and personal items are organized and put away. It will help you have a positive start to your day the next morning. Start by tidying what you can see, then move through your desk and cabinets.
Allowing yourself to relax allows your mind and body to rejuvenate and return to the office stronger. When you truly take breaks, you will be more creative, productive, and effective when you return.
Drinking before bed:
If you feel relaxed by taking alcohol before you sleep, you should think again. Alcohol depresses the central nervous system and produces a sedative effect. You feel relaxed and sleepy. But ultimately it destroys sleep maintenance. This is why you’re more likely to wake up in the middle of the night after you’ve been drinking. It is better to stop alcohol at least four hours before you go to bed.
Up to three cups of coffee a day is good for you—but using caffeine improperly can seriously disrupt your sleep-wake cycle. This exhausts you physically and mentally and keeps you tired the next day.