Constantly tired, watery eyes, and difficulty concentrating: We’ll tell you what you can do to combat exhaustion and how to get fit again after too little sleep. What always can cheer you up is the casino national
WHAT CAN HELP YOU
Poor or too little sleep, psychological triggers such as stress or bad weather: and tiredness can have many causes. Tiredness is often our body’s way of telling us that we need to rest and recover. When we are tired, we are much less focused and more irritable than normal. If you have a headache, are cold, or are over-excited, these can also be symptoms of fatigue. Fortunately, there are some simple methods you can use to combat fatigue.
DRINKING ENOUGH WATER
Instead of reaching for a coffee after a sleepless night, you should drink a large glass of water first thing in the morning. As we exhale water at night, whether we sleep more or less, we are dehydrated when we get up. If you haven’t slept well, the lack of fluids will tire you even more.
You should only drink coffee about an hour and a half after you wake up: this is when it has the best effect. This is what the two Canadian scientists Mitchell Moffit and Gregory Brown, who run a science YouTube channel, found out. After you wake up, the level of the hormone cortisol in your body is at its highest and you can adapt well to stressful situations. A caffeine kick is not yet necessary. Only when cortisol levels are at their lowest between nine and ten o’clock should we combat our tiredness with coffee, scientists advise.
EXERCISE IN THE FRESH AIR
Exercise in the fresh air perks you up. Just a few minutes outside will get your circulation going again. You can either walk part of the way to work or take a short walk during your lunch break. In addition to fresh air, the sun is a good stimulant, as it slows down the body’s release of melatonin. Melatonin is a hormone that promotes tiredness. Exercising outside in daylight, whether in blue skies or cloudy weather, makes us more alert.
Take a short nap if you feel tired all the time. Just a few minutes of snoozing makes everything better: if you have the chance to take a power nap, use it. However, the nap shouldn’t last longer than 30 minutes, otherwise, you could fall into the deep sleep phase. If you nap longer at midday or in the afternoon, you will find it harder to fall asleep at night and your sleep rhythm will suffer. You continue to feel tired all the time.
HEALTHY FOOD FOR TIREDNESS
Kale helps combat tiredness thanks to iron. If you are totally exhausted and feel tired all the time, you should avoid eating a rich, carbohydrate-rich lunch, which puts a lot of strain on your digestive tract. This is because when it is working at full speed, other regions of the body are less supplied with blood – and that makes you tired. So opt for light meals such as salad, for example with pumpkin seeds as a topping. They are full of healthy nutrients such as vitamins B1, B2, B5, and B6, which boost your body’s metabolism, and lots of minerals. Kale also helps to combat tiredness as it contains a lot of iron. Walnuts are another stimulant thanks to the omega-3 fatty acids they contain.
You should avoid sugar when you are tired. Although chocolate, jelly babies, and sweet energy drinks provide you with energy, this effect only lasts for a short time. The low afterward is all the worse.
LISTENING TO MUSIC CAN HELP
Your favorite song can wake you up. When you listen to your favorite song, your body produces the neurotransmitter dopamine. This makes you feel good and enjoy yourself. This displaces tiredness. Other stimuli can also wake you up: for example, you can hold your elbow under cold water or pinch your thigh a few times.
However, a good night’s sleep is best if you feel tired all the time. The right evening routine will make it easier for you to fall asleep.
If you are constantly tired over a longer period of time and the various remedies for tiredness don’t help, you should see a doctor. This is because tiredness can also be caused by an illness such as an underactive thyroid or a nutrient deficiency.