The world we live in sometimes makes it difficult for us to disconnect, especially at the end of the day. Fatigue, stress, or low morale can sometimes set in. It's 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 combat temporary fatigue!
Why is it important to combat fatigue? 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…
Fatigue gradually sets in and can have serious consequences on your physical and mental health. Fatigue can manifest itself in various symptoms:
- stress ,
- back pain,
- unstable moods,
- the diminished form etc.
It can also lead to burnout or chronic fatigue: that famous moment when the elastic band lets go and you feel overwhelmed by stress, unable to accomplish anything. Even getting out of bed can seem insurmountable and your biological functions can also be affected (digestive problems, back pain, concentration problems, etc.).
Taking medication isn't the best long-term solution. You need to address the problem at its source. Change your daily routine and implement some of our tips to limit the onset of fatigue in the long term.
What are the risks of sleeping little?
The most important thing is your sleep. You need to establish a regular rhythm by not going to bed 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 properly recover).
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 can power naps and meditation help combat fatigue?
Power naps, or energizing naps, are becoming increasingly popular. They involve taking a 20-minute power nap in the afternoon to maximize the benefits of a night's sleep and better prepare for the end of the day. This will improve mental performance and concentration.
Yoga or meditation exercises can also be just as effective. When done properly, they can reduce fatigue by inducing a state of relaxation, calm, and rest, both mentally and physically. These experiences have also been shown to increase cognitive abilities, focus, and combat premature brain aging.
So, don't hesitate to optimize your working conditions with 20 minutes of meditation or a nap during the day.
Take time for yourself.
There's no point in rushing around, wanting to go shopping, see your friends, or pick up your child from school all 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's important to keep your energy up and smile, especially during the week when everything is hectic.
Why avoid screens at the end of the day?
You're probably thinking you're sick of hearing this, but it's true. The blue light from screens causes eye strain. This light is also emitted by the sun, and overexposure can cause eye fatigue or headaches in the long run.
It also makes it harder to fall asleep, because blue light inhibits the production of melatonin (the sleep hormone), thus disrupting the circadian rhythm.
Wearing blue light blocking glasses or limiting screen use at the end of the day can actually improve the quality of your nights and limit fatigue at work during the day!
So, take 1 hour to read a book; it's much easier on your eyes than 1 hour of screen time before going to sleep.
To fight fatigue: stay active or do sports
Fatigue can also be linked to a lack of activity. A sedentary lifestyle is becoming increasingly common in our society: just look at the proportion of people who now work in front of a screen at their desk or remotely.
The lack of activity can then be felt: the effort becomes difficult, we quickly become out of breath and tired. You must maintain regular activity to keep up your energy every day: the more you move, the less you will suffer through your day and the easier the efforts will seem. The body is like a car: you have to prevent the mechanics from getting clogged up!
To feel more active, you can engage in regular, gentle activity without overdoing it with intense efforts. Indeed, exercise triggers the release of hormones and neurotransmitters (testosterone, serotonin, etc.) that are beneficial for sleep and reduce the feeling of fatigue by regulating the internal clock. Sport is therefore an energizer: perfect for reducing temporary or seasonal fatigue!
What drinks can help fight fatigue?
It's a fact: caffeine is a powerful anti-fatigue agent. It boosts your concentration because it binds to adenosine receptors (which slow down brain activity), blocking its action and providing a feeling of energy.
In coffee, tea, or soda, if consumed too close to bedtime, it disrupts falling asleep and the deep stages of sleep (the most restorative). It's best to consume it in the morning to stay healthy!
Its effect is indeed long-lasting; it takes an average of 3 to 6 hours to eliminate half of the caffeine consumed. It's best to limit your daily caffeine intake if you're tired, especially in the afternoon as you get 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 become, with significant consequences for mood, concentration, water retention, and physical performance. Have you ever woken up in a bad mood and feeling bloated? This can all be explained by vasopressin, a hormone released during sleep. A night that's too short can disrupt its release and impair 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 popular beauty and slimming tip, it's a new eating habit with multiple benefits!
How to eat to fight fatigue?
It's no surprise that diet has a significant impact on our health, as well as our sleep. Therefore, prioritize a balanced and varied diet with an intake of tryptophan, an important micronutrient. These are powerful anti-fatigue agents because they contribute to 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 should also be favored in your diet, as they also allow for a light and not very filling meal for the evening. Intense digestion can sometimes induce a feeling of drowsiness but also slow down the onset of sleep. 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 magnesium or micronutrient deficiency. In winter, when we feel the lack of sunlight, we tend to eat fewer fruits and vegetables, because the season is less conducive to it, yet they are significant sources of natural vitamins and minerals in our diet!
Whether it's tablets, gummies, medications, or other forms, it's fairly easy to stock up on trace elements (vitamin C, iron, magnesium, copper, etc.). Be careful, however, not to overdo it. We offer a wide range of products rich in 24 vitamins and minerals on our website!
IN SUMMARY.
You now have all the keys to boosting your energy and overcoming winter fatigue. Don't hesitate to share your tips with us if you have any others!
If fatigue becomes too severe, don't hesitate to seek medical advice! To stay healthy, fatigue shouldn't be trivialized!
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