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This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 42,565 times.
Fatigue all day negatively affects work productivity and quality of life, and in the long run also affects your health. If you don’t want to feel tired every day, try changing your daily routine instead of looking for an instant energy boost. Develop a regular and healthy routine for morning and evening, paying attention to eating right and being active throughout the day to dispel feelings of daytime sluggishness.
Steps
Maintain a regular morning routine
- Instead of setting your alarm up late to get a little extra sleep, try going to bed earlier the night before.
- If you go to bed on time and spend enough time sleeping, you may not even need an alarm clock! [1] X Research Source
- Don’t press the snooze button. It just takes your time and will drag you into a doze for a few more minutes. [2] X Research Source
- Take a few deep breaths and let the air fill your lungs.
- Sit up and smile! Don’t waste time fiddling with your phone or yawning and rolling around in bed. The earlier you warm up, the more comfortable you will feel.
- If you still feel sleepy, step outside or out onto the balcony for a breath of fresh morning air.
- The key is consistency. Find what works and do it every day – even on vacation!
- You may think you need a cold shower to wake up your body, as warm water is often thought to help people fall asleep. In reality, though, taking a warm shower every morning signals to your body and mind that it’s time to wake up and get active.
- You can leave the radio in the bathroom to play upbeat music or sing your favorite songs alone.
- Fruit, yogurt and porridge
- Green vegetables like kale, spinach or celery. Try combining vegetables into smoothies.
- Eggs and lean ham or turkey
- Oatmeal, whole grain bread or healthy cereals that don’t contain too much sugar
- Cortisp is one of the “wakefulness hormones”. Cortisp levels in the body will rise three times a day, usually within 2 hours of waking, then midday, and finally in the early evening.
- When caffeine is ingested at a time when cortisone levels are high, it signals the body to lower its natural cortisone levels and ultimately makes you feel more tired.
- If you drink coffee a little later in the morning, you can use caffeine to boost your body’s natural cortisone levels.
Stay awake all day
- Suck on a mint or chew gum to keep your mouth busy.
- Sit near a window with indirect sunlight. Direct sunlight can make you tired, but nearby sunshine can awaken your senses.
- Awaken your sense of smell by inhaling peppermint essential oil. You can bring a small bottle of essential oils with you.
- Keep your eyes active with breaks to change your vision when your eyes get tired of looking at one thing for too long.
- Listening to music. Jazz, hip-hop, or light rock music can help keep you awake.
- Gently pull the earlobes
- Pinching on parts of the body that don’t have a lot of fat like forearms or hamstrings
- Stretch your wrists by bending your fingers outwards
- Rotate your shoulders and neck
- If you feel like you’re about to fall asleep, bite your tongue lightly.
- Take a quick walk around the neighborhood. To wake up the body, there is nothing better than inhaling fresh air to fill the lungs.
- Take a mid-day yoga class. It’s also a great way to clear your mind, improve your breathing, and get ready for the rest of the day.
- Moderate exercise intensity is when your heart rate increases slightly and your breathing becomes so intense that it feels difficult to talk normally.
- Only do light exercises after afternoon – if you work out late at night, adrenaline levels will spike and can make it difficult to fall asleep.
- At work, you should take advantage of a short walk in the hallway or across the street to buy a cup of coffee.
- Instead of using the elevator, take the stairs whenever possible.
- If your job involves sitting at a desk all day, get up from time to time to do some stretching at least once an hour.
- Bring healthy snacks with you so you’re not tempted to pop in for unhealthy snacks. Almonds, cashews, celery and peanut butter bars, fresh and dried fruits are great snacks.
- Eat three nutritious and well-balanced meals spread out throughout the day. Don’t forget the snacks so you don’t indulge in the main meals.
- Avoid large meals, starchy foods, or foods high in fat or sugar. These foods will make you more tired and burden the digestive system.
- Add caffeine in the early afternoon, between the mid-afternoon and early evening cortisone spikes.
- Hydrate the body throughout the day.
- Change missions from time to time. You can get bored doing the same thing for hours at a time, so try to do different tasks at different times of the day.
- If you feel distracted, you can strike up a conversation with a colleague in the break room. This can help keep your mind fresh, and everyone has a good time together!
- If you’re at school, get involved in building your lesson by asking and answering questions. If necessary, you can take notes with different ink colors to make taking notes less monotonous.
- Energy drinks can temporarily keep you awake, so consider using them in moderation and only when needed.
- Energy drinks can cause heart problems in some people. Please consult your doctor before use, especially if you have a heart condition.
- Absolutely do not mix energy drinks with alcoholic drinks because it can make you drink too much without realizing its effects.
Create a routine for a good night’s sleep
- Focus on relaxing and soothing activities like taking a warm bath, listening to classical music, reading a soothing book, or meditating.
- Avoid intense exercise in the evening, and turn off or put away all electronic screens at least 1 hour before bedtime.
- Avoid spicy foods, alcohol, chocolate and caffeine at least 2-3 hours before bedtime.
- Getting ready for the next morning is easier. Have your coffee maker ready or have your clothes ready for the next day.
- Adults should try to get 7-9 hours of sleep every night; Teens should sleep 8-10 hours a night. [15] X Research Source
- If you’re angry because you’ve had an argument with a loved one, try to resolve it to the best of your ability before you go to bed.
- If you can’t solve the problem before bedtime, you can use stress-reducing activities, such as meditation or deep breathing, to calm down.
- In addition, you can think of at least two things that you look forward to the next day. If you go to bed with an upbeat mood, you’ll be excited to wake up the next morning.
- Positive visualization helps you calm your mind and body, so it’s easier to fall asleep faster and sleep more deeply. [17] X Research Source
Advice
- Don’t skip meals. This will definitely make you more tired.
- If you’re really tired during the day, take a quick nap. Note that if you nap for more than 20 minutes, you may be more tired.
Warning
- Don’t drive when you feel like you’re about to fall asleep.
- Sleep deprivation has two things to do with the immune system and the body in general.
- Talk to your doctor if you’re constantly tired, even if you feel you’ve had a good night’s sleep. Maybe you’re not sleeping as well as you think or you have other health problems that cause fatigue.
This article was co-written by Sari Eitches, MBE, MD. Sari Eitches is a general internist who runs Tower Integrative Health and Wellness in Los Angeles, California. She specializes in plant-based nutrition, weight management, women’s health, preventive medicine, and depression. She holds certifications from the American Board of Internal Medicine and the American Board of Integrative and Holistic Medicine. She holds a bachelor’s degree from the University of California, Berkeley, a doctorate from SUNY Upstate College of Medicine, and an MBE from the University of Pennsylvania. She completed her residency at Lenox Hill Hospital in New York and worked as an internist at the University of Pennsylvania.
There are 17 references cited in this article that you can view at the bottom of the page.
This article has been viewed 42,565 times.
Fatigue all day negatively affects work productivity and quality of life, and in the long run also affects your health. If you don’t want to feel tired every day, try changing your daily routine instead of looking for an instant energy boost. Develop a regular and healthy routine for morning and evening, paying attention to eating right and being active throughout the day to dispel feelings of daytime sluggishness.
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