The world we live in sometimes prevents us from disconnecting, especially at the end of the day. Fatigue, stress or a drop in morale can sometimes set in. It is therefore important to rebalance the situation before your health deteriorates, by adopting certain new habits. Discover 10 tips to apply in your daily life to fight against temporary fatigue!
Why is it important to fight fatigue? The causes and consequences.
This phenomenon of generalized fatigue is also called asthenia (fatigue, exhaustion). The causes can be multiple:
- information overload,
- stress at work,
- health problems
- family problems...
Little by little, fatigue sets in and can have serious consequences on your physical or mental health. Fatigue can be expressed in different symptoms:
- the stress ,
- back pain,
- unstable moods,
- the diminished form etc…
It can also lead to burnout or chronic fatigue: that famous moment when the elastic loosens and you feel overwhelmed by stress, unable to achieve anything. Even getting out of bed can seem insurmountable and your biological functions may also be affected (digestive problems, back pain, difficulty concentrating, etc.).
Taking medication is not the best solution in the long term. The problem must be resolved at the source. Change your daily life and implement some of our tips to limit the appearance of fatigue in the long term.
What are the risks of getting little sleep?
The most important thing is your sleep. You must establish a regular rhythm by going to bed not too late, but above all by sleeping between 7 and 9 hours per night according to health authorities (including a maximum of hours before midnight to recover well).
Indeed, a lack of sleep can have certain negative effects on your health and cause certain sleep disorders. Be careful, fatigue and lack of sleep can also disrupt your metabolism and increase the risk of certain diseases such as diabetes and obesity.
How power naps and meditation can help fight fatigue?
The power nap or energizing nap is increasingly practiced. It consists of taking a 20-minute micro nap in the afternoon to maximize the benefits of our night and make the best of the end of the day. Mental performance and concentration will then be more optimized.
Yoga or meditation exercises can also be just as effective. Done well, they can reduce fatigue by causing a state of relaxation, calm, and both mental and physical rest. It is also proven that these experiences increase cognitive abilities, concentration and fight against premature aging of the brain.
So, don't hesitate to optimize your working conditions with 20 minutes of meditation or nap during the day.
Take some time for yourself.
There is no point in chasing time, wanting to go shopping, see your friends, pick up your child from school in the same evening: take time for yourself, to enjoy every moment without feeling torn or stressed. . This tip may seem trivial to reduce fatigue, but it is important to keep your spirits up and smiling, especially during the week when everything is busy.
Why avoid screens at the end of the day?
You're probably saying to yourself that you're tired of hearing this, but it's true. Blue lights from screens cause visual fatigue. This light is also emitted by the sun, in the long term, it can therefore cause visual fatigue or headaches during overexposure.
It is also the cause of more difficulty falling asleep, because blue light inhibits the production of melatonin (the sleep hormone), thus causing disruption of the circadian rhythm.
Wearing anti-blue light glasses or limiting screen use at the end of the day can actually optimize the quality of your nights, and limit fatigue at work during the day!
Choose 1 hour to read a book, it's much gentler on your eyes than 1 hour of screen time before sleeping.
To fight fatigue: stay active or play sports
Fatigue can also be linked to lack of activity. A sedentary lifestyle is becoming more and more established in our society: you only have to look at the proportion of people who now work in front of a screen from their office or telework.
The lack of activity can then be felt: the effort becomes difficult, we very quickly become out of breath and tired. You have to maintain regular activity to keep fishing on a daily basis: the more you move, the less you will endure your day and the easier the efforts will seem to you. The body is like a car: you have to prevent the mechanics from getting dirty!
To feel more active, you can practice regular, gentle activity without overdoing the intense efforts. Indeed, exercise causes the release of hormones and neurotransmitters (testosterone, serotonin, etc.) which are beneficial for sleep and which reduce the feeling of fatigue by regulating the internal clock. Sport is therefore an energizer: perfect for reducing temporary or seasonal fatigue!
What drinks to fight fatigue?
It's a fact, caffeine is a powerful anti-fatigue agent. It boosts your concentration, because it binds to adenosine receptors (which slows down brain activity), thus blocking its action and providing a feeling of energy.
In coffee, or in tea or soda, if taken too close to bedtime, it disrupts falling asleep and the deep sleep stages (the most restorative). It is better to consume it in the morning to stay healthy!
Its effect is indeed long-lasting, it takes on average 3 to 6 hours to eliminate half of the caffeine consumed. You might as well limit your daily caffeine intake if you are tired, especially in the afternoon closer to bedtime.
What is the link between hydration and sleep?
Sleep and hydration also go hand in hand: the less we sleep, the more dehydrated we are, with significant consequences on mood, concentration, water retention and physical performance. Have you ever woken up in a bad mood and feeling bloated? All this can be explained by vasopressin, a hormone released during sleep. Too short a night would disrupt its release and harm the body's proper hydration.
So don't forget to drink at least 1.5 to 2L of water per day: beyond being an increasingly widespread beauty and slimming tip, it's a new eating habit with multiple benefits!
How to eat to combat fatigue?
It no longer surprises us, diet has a significant impact on our health, but also on our sleep. Choose a balanced and varied diet with a supply of tryptophans, important microelements. They are powerful anti-fatigue agents, because they participate in the production of the hormone that regulates our internal clock, serotonin.
These elements are present in certain food products, but especially in fruits and vegetables. They are also to be favored in your diet, because they also allow you to have a light and not very filling meal for the evening. Intense digestion can sometimes induce a feeling of drowsiness but also slow down falling asleep. Eat your meal neither too early nor too late to avoid nighttime hunger pangs or sleep disturbances.
Your diet is therefore at the heart of all subjects, thus promoting the consumption of natural food products!
Supplement your diet with vitamins!
Your fatigue can also be explained by a deficiency of magnesium or microelements. In winter when the lack of sun is felt, we tend to eat less fruits and vegetables, because the season is less suitable for them, yet they are significant sources of natural vitamins and minerals in our diet!
In the form of tablets, gummies, medications or others, it is quite easy to stock up on trace elements (vitamin C, iron, magnesium, copper, etc.). Be careful not to overdo it, however. We also offer you a wide range of products rich in 24 vitamins and minerals on our site!
IN SUMMARY.
You now have all the keys in hand to boost your energy and overcome winter fatigue. Don’t hesitate to share your tips with us if you have any others!
If fatigue sets in too much, do not hesitate to consult a doctor for advice! To stay healthy, fatigue must not be trivialized!
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