You think you've got a good night's sleep but yet you're still feeling so tired? Many of us fight exhaustion every day and no matter what we do, we just can't seem to feel awake or energized. You may be surprised to find out that many of the little things you do - or don't do - every day can be fuelling your exhaustion. If you incorporate some of these tips from Health Magazine into your every day routine you may just find that motivation you need to get you through the week.
You may be feeling just too tired to get that workout in. If you work out – even for as little as 20 minutes a day, three times a week, you'll feel more energized and less tired. Exercise will boost your strength and help your cardiovascular system run smoothy. It will also deliver oxygen and nutrients to your tissues. So even if you're not feeling good enough to go to the gym try going for a short run or a brisk walk. You'll be happy you did.
Even if you are slightly dehydrated your energy level will be affected. Dehydration reduces blood volume, which can make the blood thicker, requiring your heart to pump less efficiently, reducing the speed at which oxygen and nutrients reach your muscles and organs. Experts suggest you take your weight in pounds, divide it in half and drink that many ounces of water a day.
Not getting enough iron will leave you feeling sluggish and weak because less oxygen is travelling to the muscles. You also run the risk of anemia so make sure you eat iron-rich foods such as lean beef, kidney beans, tofu, eggs, dark green vegetables, nuts and peanut butter. Because Vitamin C improves iron absorption try to eat iron-rich foods with foods high in Vitamin C.
Being stressed or always feeling anxious can be mentally exhausting. Try to find ways to avoid stressful situations and not always think the worst of a situation. Take time for yourself and when you're feeling anxious take a deep breath and ask yourself what it is that is making you feel that way. Chances are you are overreacting to a situation and a little time to think about it will help you see things clearly. Go for a walk outside, try mediating or talking to someone.
Do not skip the most important meal of the day. When you sleep your body takes what you ate at dinner the night before to keep your blood pumping and oxygen flowing. When you wake up you need to refuel your body. If you skip breakfast you will feel tired throughout the day. What you eat will kickstart your metabolism and help make you feel more energized.
Sometimes it's ok to say no. When you are always trying to please everyone but yourself it can wreak havoc on your energy level. It's ok to say you don't have time to coach your child's baseball team or that you didn't have time to make a gourmet meal for your family. If you are constantly handing out your time people will expect more of it. Focus on saying no and finding time for yourself to help you feel more energized and less tired.
If your office or home is messy and cluttered it could be mentally exhausting for you because it limits your ability to focus. If you clean your desk at the end of each day you will feel more positive when you come in the next morning.
When it's the weekend, or when you're on vacation, it should mean time away from your computer and e-mail. If not, your body will burn out. Taking time away to be with your family or just yourself will help your mind and your body to rejuvenate. When it's time to return to work you'll feel less sluggish and will be more productive.
A stressful day can sometimes seem less stressful when you have a nightcap before bed. But it will affect your sleep. While alcohol initially produces a sedative effect it will later create a surge in your adrenaline system, forcing you to wake up in the middle of the night. It's recommended that you don't drink alcohol three to four hours before bedtime.
When you stay up late on the weekends, sleep in on Sunday and get up early on Monday for work you are setting yourself up for a sleep-deprived work day. If you do go out late, try making yourself wake up at the same time Sunday morning and then taking a short nap in the afternoon. Napping for about 20 minutes is a good way to let your body recharge without affecting your sleep schedule.