What can be done against constant tiredness? Perhaps you are familiar with the feeling: you torment yourself out of bed in the morning and don't get going during the day either. To be reasonably fit, you drink gallons of coffee, but it only makes you sleepier. Fatigue is not uncommon. However, if you want to be a little more alert and focused during the day, you should read this article.
Even if you are still young, fit and agile, there are certain days when you feel very old. Your limbs are heavy as lead and you can hardly open your eyes even though you should be awake. The fact is: many people suffer from fatigue. In addition to stress and high caffeine consumption, sleep disorders are among the most common causes of fatigue. You don't have to drink coffee all the time to prevent fatigue. A healthy diet, relaxation and exercise are enough to do something against fatigue.
1. Tip against fatigue: Eat a healthy lifestyle
Let yourself be checked!
As soon as your tiredness lasts for days or weeks, illness can be responsible for the symptoms. Therefore, as soon as the need for sleep persists over a longer period of time, you should be checked out by a doctor.
In addition to heart disease, diabetes, thyroid disease and anemia (anemia) are possible causes. Fatigue can also be caused by so-called sleep apnea, which usually goes undetected for many years. Sleep apnea is a severe sleep disorder that is associated with repeated interruptions in breathing.
Sport against fatigue: get moving!
Sport is healthy - every person knows that. However, most people find it difficult to overcome their weaker self. Sport is one of the best ways to combat fatigue. Sport not only makes you physically but also mentally fit.
However, in order to benefit from the performance-enhancing effects, you should exercise regularly. It's worth the effort. Once you've started exercising, you'll not only be able to fall asleep better and stay asleep better at night - you'll also feel awake and energized during the day.
Crossfit, boxing, yoga, running: there are many sports to push your circulation and recharge your batteries. Even a 15-minute brisk walk can work wonders.
Vitamin D against fatigue: A walk is especially beneficial if you are outside at lunchtime and are also getting some vitamin D on the side.
By the way, yoga is the perfect wake-up call for those who are grumpy in the morning, because the exercises (asanas) aim at conscious, deeper breathing. By inhaling and exhaling deeper, you provide your body with more oxygen.
The gentle stretching not only ensures more strength and flexibility in the muscles and joints - the poses also have a relaxing effect. You can also improve your posture with yoga, which in turn has a positive effect on your breathing.
The better your posture, the deeper you can breathe in and out. For this reason, yoga is particularly suitable for people who mainly work while sitting.
Diet against fatigue: losing weight is worth it
Losing weight with chronic fatigue? This tip can actually help if you are constantly feeling tired and powerless. Obesity puts a strain on the body - especially the cardiovascular system. Losing extra weight is therefore worthwhile in order to have more energy available and to counteract chronic fatigue.
2. What can you do against tiredness? Optimize your daily routine!
Go to bed early
The most common cause of fatigue is lack of sleep. Therefore, you should go to bed as early as possible to ensure a restful sleep. Most people find it difficult to go to sleep early. Many people have problems falling asleep - others wake up several times during the night.
Anyone who suffers from sleep problems and the associated fatigue should get into the habit of going to bed at the same time every evening. The body gets used to it, so that it is easier for you to fall asleep.
Regular bedtime also has a positive aspect: In the evening, your body releases the sleep hormone melatonin, which ensures restful sleep. Melatonin levels peak after midnight, and then slowly drop again.
Since the release of the sleep hormone is slowed down by (blue) light, you should darken the bedroom as much as possible and turn off disruptive light sources emanating from LED lamps, smartphones or computer screens.
What helps against tiredness and listlessness? Pay attention to the internal clock
We are usually awake during the day while we sleep at night. This constant change is essentially determined by our internal clock, which is based on a completely natural day and night rhythm.
The fact that we wake up in the morning and get tired in the evening is mainly due to the sun, which helps determine our circadian rhythm. As soon as the sunlight hits the skin and retina, the body releases the stress hormone Cortisol that wakes you up in the morning. In the evening, the cortisol level drops again while the melatonin level begins to rise. Melatonin is a sleep hormone that ensures a good night's sleep.
Shift workers notice only too well that the body's own clock cannot be outwitted. They work against their internal clock because they work at night and have to sleep during the day. The performance curve reaches its lowest point between three and four o'clock in the morning, which is why these people suffer particularly often from sleep disorders and fatigue.
Natural plant extracts from lemon balm, hops and passion flower are often used in this case. By the way, this combination of active ingredients is in our product DEEP SLEEP¹, which also contains melatonin. The sleep hormone helps you fall asleep faster and thus prevent fatigue the next day
Treat yourself to a little more relaxation
Stress is a real energy drain. Breathing goes faster, the muscles are tense, the cardiovascular system is running at full speed, and you are constantly tired: Stress can be harmful in the long term.
It is all the more important to banish stress from everyday life. Many people achieve this with sport - others do yoga or meditate regularly to find peace of mind. Music is another effective remedy that works against stress.
The more relaxed you are, the better you can sleep, so that tiredness has no chance in your everyday life.
Drink less alcohol
Many people think that it is easier to sleep with a glass of wine in the evening. However, this is only partially true. A certain amount of alcohol can actually act like a “nightcap,” but it doesn't really make us sleep soundly. Quite the opposite: sleep is restless and superficial, so that you are tired and exhausted the next day.
Cut out caffeine
Anyone who constantly suffers from tiredness can hardly get through the day without caffeine. In addition to coffee and black tea, many people use energy drinks and cola, which not only contain plenty of caffeine, but also a lot of sugar. If you want to get your tiredness under control, you should limit your caffeine consumption significantly or, at best, give it up completely.
To start with, you could go without coffee and the like for a month to see if the tiredness goes away. Due to the caffeine withdrawal, your body can react with headaches, which is why you should slowly reduce the daily dose of caffeine. Finally, there are super refreshing alternatives.
3rd tip against tiredness: hacks for everyday life!
What can you do about tiredness?
If the performance curve drops steeply again in the afternoon and you feel listless and tired, you should give a power nap a try. 10 to 15 minutes are ideal to charge the batteries. If you have a cup of coffee afterwards, the energy boost can be increased again according to the American Academy of Sleep.
Mate instead of coffee - nutrition for tiredness and exhaustion
If you have trouble getting going in the morning without caffeine, you should resort to mate more often. The drink made from the leaves of the holly is said to be even better against fatigue than coffee, because the caffeine it contains is released particularly slowly. Mate is rich in potassium and magnesium, and the refreshing drink is said to curb the appetite, so that mate can help you lose weight.
Guarana as a natural stimulant
Guarana is a species of plant that belongs to the soap tree family. The plant, which is native to the Amazon basin, forms fruits two to three centimeters long, the seeds of which have a high content of caffeine. In contrast to coffee, the caffeine from this plant is released with a delay so that the stimulating effect lasts for a long time.
Green tea - home remedy for fatigue
In Asia, green tea has been used as a natural stimulant for thousands of years. Similar to guarana, green tea contains caffeine that gradually enters the bloodstream. The fact that the stimulating effect lasts for a long time is mainly due to the contained tannins, which ensure a delayed effect. However, this only works if the tea has not been fermented.
Rose root (Rhodiola Rosea) is a thick leaf plant that is usually offered as a root extract. The extract can increase cognitive performance, which is why it is one of the best remedies for fatigue. The stimulating effect may be due to an increased release of happiness hormones.
Massage ears - home remedies for physical exhaustion
Sounds strange - but it is extremely effective. If you don't concentrate and feel tired, or if you find it difficult to get out of bed in the morning, you should thoroughly knead your earlobes and the edges of both ears for two minutes each. The massage stimulates the circulation so that you feel refreshed afterwards.
4. Tip against tiredness: Pay attention to your supply of water and nutrients!
Drink a lot
Many people drink far too little during the day. We need water to be alert, fit and focused. Water is essential for survival - after all, we are largely made up of water. It is needed to maintain body temperature, metabolism and blood transport. As soon as we drink more, we increase the oxygen transport in the cells so that we can increase physical and mental performance equally.
2 to 2,5 liters of liquid daily in the form of still mineral water, herbal teas or apple juice spritzers are ideal as a guide. As a rule of thumb, however, the following applies: Those who sweat a lot, especially in summer, or do sports, need significantly more fluids.
Eat more often - foods against fatigue
Instead of three large meals, you should eat four to six times. By eating several small portions, the blood sugar level stabilizes, so that the dreaded Cravings fail. However, this only works if you use healthy fats and complex carbohydrates that hardly cause the blood sugar level to rise.
Omega fatty acids 3
Fish and algae oils are not only good for the heart - the omega-3 fatty acids they contain can also help with tiredness. According to an Italian study conducted by the University of Siena in 2009, volunteers took a fish oil capsule for 21 days. The result: the test subjects felt not only more alert, but also fitter. Incidentally, omega-3 fatty acids are not only found in high-fat types of fish - the natural stimulant is also found in walnuts.
Iron is one of the most important trace elements in the human body. Nothing works without iron. The trace element is an important component of the red blood pigment hemoglobin. Since it supports the transport of oxygen, it can contribute to better brain function and an optimal energy metabolism.
The daily iron requirement is between 10 and 15 milligrams. Animal foods, including meat and sausages, are the best sources of iron. The trace element is also found in whole grain rice, legumes, lamb's lettuce and rocket.
Kale can actually awaken tired spirits. Why? There's a lot of folic acid in cabbage. Folic acid in turn stimulates blood formation and the supply of oxygen. If you don't like kale, you can simply combine the vegetables with sweet fruits, mix them vigorously and drink them as a smoothie.
¹Melatonin helps alleviate the subjective feeling of jet lag. Melatonin helps reduce the time it takes to fall asleep. ²Magnesium contributes to normal energy-yielding metabolism and to the reduction of tiredness and fatigue.