Getting through the day can sometimes be difficult when you don’t get enough sleep. Several things are also affecting your physical and mental well-being, which can make it even more difficult for you to run.
Avoiding stress at work can be difficult. Alleviating the symptoms of a bad mood with these changes can lead to immense changes.
1. Stop exercising when you feel tired
Skipping the exercise routine can end up making you lose more energy and health. Wise, healthy adults have more energy and are less tired than before after light exercise 3 days a week for 20 minutes.
Regular exercise can increase strength and endurance, improve your cardiovascular system, and deliver oxygen and nutrients to your muscles. However, it also creates a host of other health benefits, such as more efficient blood flow. The next time you feel tired and don’t want to do anything but watch TV, walk for at least 30 minutes. You will not regret!
2. Not drinking enough water
Dehydration can be difficult to identify because its effects are often subtle and undetectable, even in 2%. Having a normal 2% loss can lead to poor concentration, forgetfulness, low energy levels and mental confusion.
Symptoms of low blood volume include dizziness, slow or labored breathing, decreased alertness, and distorted vision. This indicates that your heart is not beating as efficiently and therefore preventing your lungs from getting enough oxygen.
To calculate your daily fluid needs, take your weight in pounds, divide by two, and multiply by the number of ounces. So, using four glasses of water a day, you will have your daily fluid requirement.
3. You are not consuming enough iron
A lack of iron It can cause feelings of fatigue, weakness, difficulty concentrating and irritability. See a doctor as soon as possible to avoid these side effects of iron deficiency. “It makes you feel tired because there’s less oxygen to your muscles and cells,” says Goodson.
“Increase your iron intake to reduce your risk of anemia: Eat lean meats, beans, tofu, eggs (including the yolks), dark green leafy vegetables, seeds and peanut butter, and eat foods rich in vitamin C (the vitamin C aids iron assimilation),” suggests Goodson.
Note: the lack of iron could be due to an untreated health problem, so if you suffer from these symptoms you should consult your doctor.
4. You strive for perfection
It’s a lot of work and not worth it, says an expert. Trying to be perfect takes unnecessary work and isn’t worth the effort, says Irene S. Levine, MD, professor of psychiatry at New York University School of Medicine.
“You set goals that are so unrealistic that they are difficult or impossible to achieve, and in the end you don’t get any sense of satisfaction,” says Levine, arguing that having a set schedule of activities for yourself is a great way to ensure your productivity stays on track. maximize. You will find that not only are you making progress, but you are also finding time to be more balanced in other areas of your life.
5. You drown in a glass of water
You may always be expecting the worst, especially when you’re called into your boss’s office or you’re afraid to ride your bike because you might have an accident. If that’s the case, it would be wise to change your perspective and think positively about life. That anxiety can paralyze you and leave you mentally fatigued, says Levine.
When you find yourself thinking this way, take a moment and consider how unlikely the worst case scenario might be. You can also try sitting outside, meditating, exercising, or talking with a friend to reduce anxiety or clear your head.
6. You skip breakfast
Power is constantly needed to function. When your body’s energy levels are depleted, you will feel tired and suffer consequences such as poor performance or lack of sleep. That’s why it’s so important to eat smart and get enough sleep, especially if you want to eliminate the mental barriers that can hold you back at work and in life.
“Eating breakfast is like lighting a fire in your body and revving up your metabolism,” says Goodson. Goodson recommends eating a breakfast that includes whole grains, lean protein, and healthy fats. Good examples are oatmeal protein isolate and a tablespoon of peanut butter or a fruit smoothie with protein isolate, skim milk and almond butter, or eggs with two slices of whole wheat bread and low-fat Greek yogurt.
7. You eat a lot of junk food.
Foods that you buy at fast food restaurants, such as those high in sugars and simple carbohydrates (such as those high in simple sugars), have a high glycemic index. This is something that indicates how quickly they are converted into blood sugar and quickly digested, leading to a spike in blood sugar followed by a crash shortly after eating said foods.
Blood sugar spikes followed by quick drops can make your body feel tired, like an engine running out of fuel, leaving you feeling tired. Keep your blood sugar levels stable by eating protein, like chicken, with whole grains in foods like salads and brown rice. Your body will thank you!
8. Is it hard for you to say no even when you feel tired?
Making everyone else happy is a rewarding endeavor, but it can drain your energy and happiness at the same time. It might even make you feel angry and resentful. It’s important to remember that our time is limited and we shouldn’t be pressured into doing something that doesn’t feel right.
Practicing saying no out loud suggests Susan Albers, a clinical psychologist at the Cleveland Clinic and author of Eat.Q.: Find Out How to Lose Weight with Emotional Intelligence. “Try to do this when you’re alone in your car. Hearing yourself say the word will make it easier the next time you need to use it.
9. Your office is messy
When you have a cluttered desk, moving objects around is mentally exhausting and limits your ability to concentrate. In addition, it can also affect the brain’s ability to process information. “At the end of each day, make sure your work items and personal items are organized and put away,” suggests Lombardo. “It will help you start the day ahead in a positive way.”
If you need to rearrange your office, first think about what you can see. Just grab a broom and dustpan and start doing it! After helping out in the office, take some time to tend to the desk and drawers.
10. You work on vacation
Checking emails can have negative effects on your focus and your daily life. Unplugging after a day at work helps your mind and body get back to work rejuvenated and prepared. “When you actually take breaks, you feel more creative, productive, and more effective when you get back to work,” says Lombardo.
11. You have a glass or two of wine before bed
There were mixed results on whether or not alcohol at bedtime is a good idea. This can help you relax and sleep more soundly, but it can also be problematic if you regularly overindulge.
Alcohol is generally described as having a sedative effect, increasing relaxation and reducing stress levels. Its interference with deep sleep can lead to sleep deprivation, which in turn can lead to increased stress levels.
Alcohol creates a rebound effect as it metabolizes, causing an adrenaline spike and a sudden low spike in the adrenaline system. Another thing that might not be your friend after drinking is your nervous system.
We’ve all heard the phrase “two beers before bed?” The Doctor. Towfigh says they’re not good and recommends waiting a few hours for the last few gallons.
12. You check email when you go to bed
It’s not just your computer screen that interferes with your sleep cycle. The light generated by a laptop, tablet or smartphone can also make it difficult to sleep at night because glare can suppress melatonin, a hormone that helps regulate sleep-wake cycles.
Exposing yourself to a lot of light before bed can keep you alert, interrupting your sleep. It’s best to turn off all electronic devices at least an hour or two before bed to give your body time to rest and prepare for sleep.
Sometimes sleeping a safe distance from your phone can help reduce the risk of interruptions. Also, when using devices close to your head at night, make sure they are at least 14 inches apart so you have enough room to sleep.
13. You drink a lot of caffeine during the day
With so many people starting their day with a cup of coffee, it’s important to remember that drinking too much isn’t always good for you. But if you’re only drinking a cup or two, it could be beneficial for your health. Caffeine blocks adenosine, which is a chemical released when you’re active.
As it builds up, adenosine can make you drowsy. Consuming caffeine up to 6 hours before bed can affect your sleep cycle. If you’re trying to avoid caffeinated stuff, look for caffeinated items in the afternoon.
14. You sleep late on weekends, so you’re tired on Monday.
Staying up late on Saturday and sleeping late on Sunday means you’ll have trouble falling asleep on Sunday and wake up tired on Monday. Many people avoid going out on Saturday nights, but try to sit down at their usual time on Sunday. It makes a difference in their social life because they get more sleep and are well rested for work or any other Sunday. “Taking a nap of about 20 minutes allows your body to recharge without going into deeper sleep cycles, which is what makes you wake up more tired,” says the doctor.
With information from actionpreferente.com