People in modern life live at a fast pace and are under great pressure. Let me ask, who has not experienced that moment of extreme fatigue when the body is weak and the brain cannot function quickly?
I worked overtime until late at night, held many meetings in a row, and took care of my children to do housework. At the end of the day, I felt that my body was empty.
Many people feel that they can just take a nap when they are tired, but sometimes they are still sleepy when they wake up.
In fact, reducing fatigue does not necessarily require a lot of effort. Some inconspicuous and small habits in daily life can help you quietly replenish your energy and energy.
Today I will talk to you about some practical and effective methods that have been tested personally. The operation is simple, but the key is to use them appropriately.
Take a short break and press the pause button on your brain
When you notice that your attention starts to get distracted and your eyelids start to fight, the most direct and effective way is to take a short rest.
Don't go out of your way to find a bed. Even if you just close your eyes at your workstation and take deep breaths for three to five minutes, the effect will be particularly good.
Try to take a deep breath through your nose and count silently in your heart for 4 seconds. Then, hold your breath for 7 seconds. Then, use your mouth to exhale slowly and slowly for 8 seconds.
this 478 breathing method Can make the body relax quickly.
If conditions permit, find a quiet corner and take a nap for fifteen to twenty minutes. When you wake up, your overall mental state will be significantly improved.
But be careful not to sleep for too long. If you sleep for more than 30 minutes, you will enter deep sleep and wake up even more tired.
Move your body and awaken energy with micro-movements
When you're tired, you just want to sit still. This is normal.
But you may not know that in moderation physical activity On the contrary, it is a good way to increase energy.
There is no need to go to the gym and sweat like rain. Just stand up from the chair and stretch your arms and legs on the spot to break the cycle of fatigue.
Try this action, raise your hands above your head, interlock your fingers, push your palms upward, and at the same time stand on tiptoes, hold for 15 seconds.
Or get up, grab a glass of water, and walk slowly around the office for a few minutes.
When taking a break at noon, go downstairs for a walk for 10 minutes and bask in the sun. This can promote blood circulation and make the brain more alert.
The key is the action itself of "moving", not the amount of exercise.
Stay hydrated and don’t wait until you are thirsty before drinking water
Many times when you feel tired, it’s actually just because your body is dehydrated.
If the water content in the body drops by even just 1% to 2%, energy levels will drop, leading to an inability to concentrate.
Don't wait until you are thirsty to drink. Your body will already be dehydrated by then.
Keep a water glass handy and set an alarm to take a few sips every hour.
Of course, boiled water is best. If you feel it has no taste, you can soak it in some water. lemon slices or light green tea .
In particular, you need to be reminded that when you notice that you are in a state of fatigue, you should drink less sugary drinks and milk tea, because high sugar content will cause you to be excited in a short period of time and then fall into deeper fatigue.
It is also very important to eat a balanced diet. Eat some whole wheat bread and eggs for breakfast, and make sure you have vegetables and high-quality protein for lunch. This can help you stabilize blood sugar and avoid feeling sleepy in the afternoon.
Get a good night’s sleep and create a golden recovery period
night sleep tight It is the basis for relieving fatigue.
Many people think that sleeping for a long time is enough. In fact, sleep quality More important than duration.
When you put down your phone and do so one hour before going to bed, the blue light emitted by the screen will inhibit the secretion of melatonin, making it difficult for you to fall asleep.
Adjust the temperature in the bedroom to a range of 20 to 22 degrees, and close the blackout curtains to keep the environment dark and quiet.
If your mind is always thinking about things, you can prepare a notebook and write down the things you have to do tomorrow to clear your mind.
Try to go to bed and wake up at the same time, even on weekends.
If you have poor sleep for many days in a row, you might as well try soaking your feet in hot water of about 40 degrees for 15 minutes before going to bed to help your body achieve a state of relaxation.
Relax and don't let your emotions weigh you down
emotional fatigue Sometimes it's more torturous than physical fatigue.
Anxiety, boredom, and stress are all negative emotions that consume a lot of your psychological energy.
find the one that suits you emotion regulation style Very important.
For example, put on headphones, listen to a few of your favorite songs, and then hum along to the rhythm; or turn over a few pages of a novel with a relaxing atmosphere and immerse yourself in other people's stories; or make a phone call to a friend with whom you have a close relationship to complain about the troubles you have encountered recently.
If you are obsessed with tranquil, you can try mindfulness meditation, sit in a comfortable posture, focus on your breathing, and gently bring your thoughts back when they stray, lasting 5 to 10 minutes.
My mood calmed down, and my body also relaxed.
Maintain a regular schedule and calibrate your body’s biological clock
Many people stay up late during the workday and catch up on sleep on the weekends. This kind of "social jet lag" can cause the body to be extremely confused.
There is something inside our body biological clock , running according to a fixed rhythm.
The various systems of the body work together efficiently because we eat at the same time every day, go to bed at the same time every day, and wake up at the same time every day.
Just like setting up to get up on time at 7 a.m. and go to bed before 11 p.m., stick to it for a week or two, and then you will find that you will naturally become sleepy at the corresponding time point, and you will be able to wake up naturally in the morning, and you will have more energy during the day.
Even if you didn't sleep well the night before, try to get up at your usual time the next day. Don't catch up on sleep for a long time during the day, and go to bed earlier at night. This way, you can quickly adjust your work and rest state back to normal.
Control caffeine and don’t let it steal your energy
It is a habit of many people to drink a cup of coffee or strong tea to refresh themselves when they are tired.
Caffeine does temporarily block fatigue signals and makes you feel awake.
However, excessive intake, especially in the afternoon and evening, will have a serious impact on the quality of your sleep at night. And the next day, you'll be even more dependent on coffee, creating a vicious cycle.
In the morning, it is recommended that one drink is enough. After 3 o'clock in the afternoon, try not to come into contact with drinks containing caffeine.
If you are already aware of fatigue, drink a large glass of water before drinking coffee, because many times the feeling of fatigue is actually caused by lack of water.
Sometimes it can be replaced with plant drinks, such as chamomile tea. There is also mint tea, which contains no caffeine and can help you relax.
Think positively and look at problems from another perspective
Mentality has a much greater impact on fatigue than imagined.
The situation of working overtime until late is the same. However, there are two types of people. One type of people thinks, "I am exhausted and life is boring." The other type of people thinks, "I have completed the important task, and I can take it easy tomorrow."
try to put negative thoughts Write it down, then ask yourself: Is there evidence for this idea?
Would it look different if you look at it from another angle?
Before going to bed every day, think about three small but real happy things that happened that day, such as having a seat on the bus and a colleague helping to pick up the express delivery.
Focus on what you have accomplished, not what you haven’t accomplished.
This kind of training, which promotes positive thinking, can gradually change the way you deal with stress, thereby reducing the generation of mental fatigue from the root cause.
There is no one-size-fits-all method that can relieve fatigue. Everyone's physical condition and life habits are different. You may need to try several to find the combination that best suits you.
It's important to understand that fatigue is a signal from your body that it needs to stop taking care of itself.
Start today, pick one or two methods that you think are easiest to achieve, and stick to them. Over a period of time, you will notice that your energy status gradually improves.
No matter how busy life is, don’t forget to recharge yourself so that you can go further.
