Do you wake up feeling tired and
spent?
Do you struggle to get out of bed
after eight hours of sleep?
It’s perfectly normal to feel tired
and less energetic at the end of the day, but some people suffer from lingering
tiredness that interferes with daily life. They constantly feel like they
haven’t slept for days.
Unhealthy lifestyle habits are a
major causes of fatigue. Poor diet, bad sleeping habits and lack of physical
exercise severely undermine your body’s ability to produce energy.
Sleeping habits. Adults require seven to eight hours
of sleep daily for optimum hormonal, mental and metabolic health. Aim for 8
hours of quality sleep. If you feel you don’t have the time,
make the time by getting rid of something else.
Don’t bring technology to bed. This includes TVs, computers,
phones, tablets, e-
readers or game consoles. These devices emit light that can
trick your body into thinking its still daytime. This interferes with your
body’s ability to wind down.
Your bedroom shouldn’t be too hot or
too cold. Experts
agree that bedroom temperatures should be between 60 and 67 degrees Fahrenheit.
This is important because your body temperature dips when you’re asleep. Having
a cool room facilitates this process.
Don’t hit the snooze button. When you hit the snooze button and go
back to sleep your body assumes it was a false alarm and happily slips into the
deep-sleep range. When the buzzer goes off the second time, you wake up feeling
groggier and more fuzzy-headed than the first time. This feeling is known as
sleep-inertia, and it can persist for up to four hours and
ruin your day.
Eating habits. Not eating enough, or eating the
wrong foods, makes you tired. For instance, if your body is not getting enough
iron, you’ll feel sluggish, irritable and unable to focus. This is because your
muscles and cells are not getting enough oxygen.
To boost your iron intake, load up on
dark green leafy vegetables, kidney beans and nuts. Pair them with foods rich
in Vitamin C such as oranges, peppers, broccoli and strawberries.
Also, try starting your day with a
healthy breakfast that includes protein and complex carbohydrates. Sugar
and caffeine may give you an instant kick but that feeling doesn’t last long.
Your blood sugar peaks for a while and then crashes, leaving you feeling
sluggish.
Exercise. One of the most common mistakes
people make is failing to work out because “they’re too tired.” Exercise is a
natural energy booster. It increases blood flow and helps you sleep better.
If you have tried changing your diet,
exercise and sleeping habits but you’re still feeling tired all the time,
consider seeing your doctor because it might be a more serious issue like sleep
apnea, which increases heart attack risk.
Whatever you do, make getting quality
sleep one of your highest priorities to feel healthier and happier.
Article tags:
Comments
Post a Comment