If you are one of those who are affected by chronic fatigue, ie during the day you are treating a cloud of tiredness and lethargy that lurks over your head, read this carefully.
You may wonder, why is this happening to me, though I have taken care of getting a reasonable amount of sleep at least seven to eight o'clock?
Damn, you can even go over the recommended eight o'clock, but you're still struggling to climb and shine every morning.
Many people suffering from persistent fatigue have been reconciled with being subjected to life expectancy when friends and associates always ask, "Why do you look so tired today?"
It does not have to be this way.
Asking yourself three questions about your life patterns and choices – and not just your dreams – you will have a better idea of what takes away vitality you need for energy through everyday life like Energizer bunnies.
Did I eat the right food?
What you eat probably looks totally unrelated to the levels of fatigue, but just remember when you last had a large plate for lunch on a working day.
Did you come back to the office feeling that everything was fired to finish a pile of jobs waiting for your desk?
Or you had to reach for a cup of coffee, only to find that you were trying to stay productive an hour later, but are you actually trying to keep your eyes open?
Foods that are rich in fats, sugar, carbohydrates, and even caffeine are not ideal for balancing our energy levels.
The effects are temporary, giving you a short burst of high energy, but each rise comes with an inevitable fall.
Your body must always pick up parts, and it only requires energy, both physical and mental.
Since some of us eat up to five meals a day (including tea and dinner), if you make a bad diet, it's no wonder you feel tired all day long!
Such foods lack nutrients that strengthen your body and improve the immune system, so you consume calories without much benefit.
This puts you at risk of increasing your body weight and obesity, which can also cause you to be more sedentary.
So drop that piece of my butt and pick up a piece of guava instead. Fibers in the fruit will keep you full longer and are much lower in calories.
It never hurts to remind you that other similar types of healthy replacements in other meals will help you feel easier and more alert all day.
Do I get enough exercise?
If exercise is tired, why would anyone recommend exercise to reduce fatigue?
Insomnia studies show that light to moderate exercise of about 30 minutes a day not only helps you to feel more at ease but also improves the quality of your night's sleep.
While it's not quite clear why training helps improve sleep quality, we know why it helps increase vigilance.
Many physiological processes occur when you are strained by walking, running, and other moderate activities.
Heart pump faster, blood circulates through your system and body temperature increases.
Hormones such as endorphins are released, which sends "good vibration" signals to your body and brain.
Organs like these have great benefits from exercising; It has been noted that exercise is enhanced by cognitive function and wakefulness, as well as the size of the hippocampus – part of your brain that stores memory and learning activities.
Research done by top medical institutions in the world continues to grow as a support to physical activity and you do not even need to have the expensive equipment for that.
Light or moderate exercise (running, fast walking or cycling) at least three to four times a week for 30 minutes can improve heart health, relieve depression and anxiety, strengthen joints, and even defend dementia.
The growth of fitness industry in Malaysia also means that membership in gym and fitness courses has become more accessible, and you are disappointed with the choice when it comes to fitness activities, whether it is cycling, jogging, boxing, high intensity interval training (HIIT). ) or others.
Do I sleep in the right way?
Now that we've covered the nutrition and level of activity in our personal lifestyle, we need to look at our sleep habits – yes, there is a real and wrong way of sleeping beyond eight hours of silence every night!
To begin with, your body works better when you're fine adjusting to sleep habits, dropping out of bed and sleeping at the same time each night.
Having an endless job list makes it challenging to be consistent on that front but it's reasonable to start sleeping 7.5 hours each night.
Determine the time you need to be up in the morning and then subtract 7.5 hours to determine the time that should be pulled under the blanket on the road to the dream country.
For 7.5 hours, the average person is five times cycles through 90-minute sleep intervals, alternating between light or no sleep (REM), and deep or REM sleep.
If you're interrupted during the deep sleep phase you will probably wake up feeling that you have barely sleep.
The sleep and wake-up time is such that your body clock adjusts so well to your routine that you will naturally wake up in the morning without having to hear the alarm.
Adjust your sleep time by moving it 15 minutes early each time until you find your sweet spot.
Keep this sleeping routine consistent, and you may be more cautious and work better.
Good nightlife also includes bed preparation.
Equally young or old, so we're sticking to our gadgets today, browsing social media and games on our phones, even when we get to bed in the dark bedroom.
If there is a TV set in the room, it may even be on, emitting another light source that misleads the brain to suppress melatonin production during the day.
This hormone releases when the circadian rhythm is switched on, but when these blue wavelengths erase your nighttime rhythm from synchronization, this results in poor quality sleep and is even associated with increased opportunities for cancer, diabetes, and other conditions.
This is a sad news for night birds among us!
Tips for sleeping
When you are ready to adapt to better sleep habits, here are some tips to help you succeed:
• Stop caffeine intake early in the evening.
It includes mints, breath, tea, energy tile, and even chocolate.
You do not need to boost your energy when you are saving for the night.
• Specify the "descending" period before the actual sleep time.
Assign one hour for all your sleep activities, ie for skin care and dental care routine.
Think about playing soft music and using aromatherapy to make sleep even more appealing.
• Use white noise to absorb other sounds that can interfere with your dream.
White noise is a low and consistent sound in the background that helps in dropping suddenly loud noises that occur during the night, such as passing through the passing car, loud music from an unknown neighbor, or licking dogs.
Your air conditioner can be doubled as a white noise machine, or you can buy a machine that produces white noise.
• Keep the room dark.
This may be the hardest one to get right because it means breaking your dependence on electronic gadgets.
Not only does artificial light tell your brain to think that it is still daytime and it reduces melatonin levels, concentrated light from the phone screen or tablet may disturb the eye by injuring the eye muscles and retina over time.
So what if you have done all of the above and you still do not have any improvements in the quality of sleep – can that be anything else?
That. Good sleep problems can point to sleep deficiencies that require treatment.
No sleep can be a symptom of sleep apnea, thyroid problems, hormonal imbalances, lack of nutrients, and other health problems.
If your sleeping problems persist, do not ignore the signs and consult your physician for additional advice.