Just out of bed and already totally tired and flabby again? Fatigue is a very underestimated obstacle in everyday life. When we are tired, nothing seems to go right: We become unfocused and dissatisfied.
But there is something that can be done about fatigue. In this article, we take a closer look at how you can effectively recover from short nights and constant tiredness.
Always tired? Causes of fatigue
Fatigue is very well known to all people. Whether you are a new parent or an overworked and stressed employee, fatigue is usually due to short or restless nights. But even early risers often experience periods when they are caught up in a severe fatigue. However, fatigue can also occur from not eating or drinking enough.
This leaden exhaustion can therefore have many causes. The most common cause is simply not getting enough sleep. But constant fatigue can also indicate certain or even chronic fatigue syndrome. It is therefore best to check with a doctor whether physical causes are to blame for the tiredness.
Fatigue: What to do?
Fatigue simply says that the body is lacking something - be it sleep, fluids, exercise or oxygen. But even if we are just getting through an illness, this can manifest itself in fatigue - after all, the body's defences are then mobilised to a greater extent and that makes you tired.
In most cases, even the smallest things help here, such as opening a window, a short walk in the fresh air or even drinking a glass of water.
But especially if the tiredness lasts for a longer period of time, you should get to the bottom of possible reasons.
How fatigue can be naturally managed is shown below in our listing.
"When God created man, he was already tired; that explains a lot" - Mark Twain
Exercise works wonders
If one is seized by a tiredness, one should immediately get up and move briefly. You can do this by walking up and down stairs and doing a few gymnastic exercises in between. Even better: get out into the fresh air, i.e. outside! Every external stimulus wakes up the brain. And there are plenty of these stimuli, especially outside the door! Exercise for the brain can be equated with loud music or a pinch in the skin.
Off to the shower
A cold shower, small splashes of cold water on the face or a cool arm shower - all these things help with tiredness for a short time. In this case, the cold works like a stimulus that can get the brain going again. But caution is advised here: Some chronic diseases are not compatible with cold showers.
For on the way fresh towels are suitable. These can be conveniently stowed in the car or in a bag and used when tired. The light moisture of the wipes acts like a wet film on the skin and creates a soothing cooling effect even with a gentle breeze.
Fresh air provides the oxygen kick
No matter where you are: in the office or at home - regular airing can work wonders. The best way to do this is to open the windows wide for a few minutes. Ventilation acts like a cold shower, i.e. like a stimulus that can wake up the brain, because: Stuffy and warm rooms in particular often make it seem like the oxygen level is dropping.
However, fatigue does not come from the falling oxygen content: this remains unchanged even in a poorly ventilated room. The tiredness comes from substances that accumulate in the room air when there is not enough ventilation, such as carbon monoxide. And it is precisely these substances that make you tired.
Drinking coffee against tiredness
It is well known that coffee makes you awake. This is mainly due to caffeine, a substance that takes effect after 15 to 30 minutes. But the effect wears off quickly. Important: If you drink coffee every day, you react less intensively to caffeine than someone who drinks coffee only rarely.
Since caffeine has a half-life of 3-5 hours, it is possible that you no longer feel anything - but the substance continues to affect the body's functions. Drinks containing caffeine should therefore not be consumed late in the day or in the evening in order to avoid sleep disturbances. Caffeine can also affect stress levels. To learn more about stress, and how to reduce stress, click here.
Midday naps for more energy
Midday naps aren't just popular with toddlers: Adults also benefit from short naps, also known as "power naps."
Short naps can be a lifesaver, especially when driving, and you don't even have to fall asleep completely. All it takes is a light doze to recharge your energy reserves and counteract fatigue. A nap should not last longer than 30 minutes, however, so that deep sleep can be avoided.
Optimal nutrient supply makes fit
Sometimes, however, quite different influences play a role in fatigue. Often the body suffers from a nutrient deficiency without you even really noticing it. The lack of vitamin D, for example, very often leads to tiredness and depressive moods.
However, iron deficiency and vitamin B12 deficiency can also lead to fatigue. If you suspect you are suffering from a nutrient deficiency, a doctor can tell you more by doing blood work.
"If you go to bed late and have to get up early, you know where the word dawn comes from."-Robert Lembke
Reduce or avoid stress for more energy
When more is asked of us than we are (perceived to be) capable of delivering, our bodies can respond with stress. Stress can rob the body of energy in the long run and make us tired. If the stressful situation is only short term, and we can recover appropriately afterwards, then it is usually not a big problem. However, if we are chronically under stress, i.e. permanently under stress for a longer period of time, this can lead to considerable negative consequences.
Bye-bye fatigue: Hello well-being
Everyone knows that fatigue can have a negative impact on everyday life. Here, private life, work and other aspects can be severely affected. To avoid this, there are a few things you can do, which we have presented in more detail in this article.
However, if the fatigue lasts longer, we recommend to consult a doctor to rule out possible diseases. Often the psyche also plays a big role, because stress or grief can also lead to fatigue.
By the way: the famous spring tiredness is not just a myth. Many people suffer from fatigue, especially in spring, due to the imbalance of the hormones melatonin and serotonin.
Constantly tired? Food supplements can help
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