If you constantly feel tired, cannot concentrate and cannot do anything, these 7 habits will help you quickly improve the situation.
The modern rhythm of life leaves no opportunity to rest and we only stop when we are completely tired. However, Dr. Alfred Tallia explained that often low energy levels can be corrected by making simple changes to your daily routine. Experts say these seven research-based habits can boost your energy and improve your well-being. Huffpost writes about this.
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Learn to manage stress
Dr. “Stress has a huge impact on your physical health. If you’re feeling high levels of stress, this can contribute to low energy,” says Nina Vasan.
It’s crucial to “find ways to integrate meditation or mindfulness into your daily life,” even for five minutes each day. Experts also say finding coping skills that work for you (like journaling or reading something that brings you joy) can help relieve stress and feel more energized.
Limit the amount of caffeine
When you feel tired, you may want to have a third or fourth cup of coffee to revitalize yourself. However, drinking too much caffeine can have the opposite effect and cause drowsiness.
“If you consume large amounts of caffeinated beverages during the day, this will likely affect your sleep patterns. It can also affect your energy levels,” says Tallia.
It’s important to remember that stopping caffeinated drinks suddenly may also make you feel tired at first. As Tallia explains, “the body gets used to the stimulating effect of caffeine, and when it’s not there you can experience a drop in energy.”
Caffeine can only help you stay awake up to a certain point, and then it starts to have negative effects.
Sleep hygiene and a clear daily routine
It goes without saying that getting enough sleep is key to boosting your energy throughout the day. However, energy levels are affected not only by the quantity but also the quality of sleep.
Practicing good sleep hygiene will help you sleep better and give you more energy the next day. Sleep hygiene includes developing habits such as maintaining a regular sleep schedule and dimming the lights at night.
Move more throughout the day
Try to add some exercise into your day, even if it’s just a little exercise. Research has shown that daily exercise and movement are essential to increase energy levels. You don’t need to lift weights or run five miles a day to get an energy boost.
“Even low-impact movement has been shown to increase oxygen flow and hormone levels, giving you an energy boost,” Vasan explained. “This is the #1 tip I recommend to anyone who feels tired.”
Drink more water
Dehydration is a common cause of low energy levels. “Our red blood cells carry oxygen. Ideally, plump and round red blood cells provide full oxygen-carrying capacity,” says the specialist. “When we are dehydrated, red blood contracts, which reduces the cells’ ability to carry full oxygen. Low oxygen levels cause fatigue, irritability, and anxiety.”
Dehydration can contribute to fatigue, so make sure you drink enough water every day.
Monitor your screen time
It goes without saying that excessive screen time at night can disrupt your natural sleep cycle and your energy for the next day. As Vasan explains, “Too much time spent on the phone, computer, or television can cause fatigue by interfering with neurotransmitters needed for sleep and recovery.”
However, the time you spend looking at your phone or computer during the day can also have a detrimental effect on your energy levels. Spending too much time in front of a screen can cause eye strain, which can lead to headaches and make it difficult to concentrate.
Making the 20-20-20 rule a habit is a step towards combating fatigue. According to Harvard Business Review, “While working on your laptop, take a break every 20 minutes. Look at an object 20 feet away for 20 seconds, giving your eyes a chance to relax.”
Don’t skip meals
If you’ve skipped breakfast or worked through lunch, you’ve probably noticed that you feel more groggy than usual. “Your brain needs nutrition to function properly,” Tallia says. “Many people skip meals and their blood sugar levels rise and fall throughout the day.”
Moreover, Tallia recommended avoiding various diets that encourage significant reductions in calorie intake or the elimination of important food groups such as carbohydrates. It can also drain your energy.
It’s common for everyone to wake up feeling groggy from time to time, but chronic fatigue can indicate a health problem.
“If you’re eating well, getting enough sleep, and incorporating movement and exercise into your daily life, but you’re still feeling tired for more than two weeks, you should consider seeing a doctor,” says Vasan.
Let us remind you that feeling tired can be associated with many different factors, both physical and psychological, so it is important to understand the reasons.
Previously Focus If you can’t get going after lunch, try these 5 foods that will boost your energy and help you carry on with the day, he wrote.
This material is for informational purposes only and does not contain advice that may affect your health. If you are having problems, contact an expert.
Source: Focus
Mary Moore is an accomplished author and journalist known for her engaging and informative writing on trending topics. She currently works as a writer at 24 news breaker. With a keen interest in current events and a talent for finding the human angle in stories, Mary’s writing is always engaging, insightful and informative.