In general, fatigue is nothing unusual or disturbing, but rather a natural state in which our body tells us that it needs rest and a break. Too little sleep can result in exhaustion, listlessness, bad mood and reduced mental performance.
How much sleep does a person need?
The best solution against tiredness? Sufficient sleep! But how much is “sufficient”?
The older you get, the less sleep is usually needed. Small children should sleep up to 16 hours a day. For school children, 10 to 12 hours are recommended. Adults, on the other hand, usually manage with only 6 to 8 hours of sleep.
Causes of constant fatigue
If you constantly feel exhausted and drained, these can be possible causes:
Lack of sleep
The most obvious reason: too little sleep. You go to bed late, get up early and even during the day you don’t find time for a short power nap and a little relaxation. No wonder your body longs for a break and intensive, restful sleep.
Lack of exercise
A day on the couch puts your body in a state of rest. Your circulation is reduced and you feel tired and unmotivated. Try to move more! Sport gets your circulation going and provides energy and good mood.
Fight fatigue: The 10-minute workout for more energy!
Fat- and calorie-rich food
Fast food such as burgers, fries and pizza or even the hearty roast goose can be the cause of frequent fatigue. The body has to digest these fat and calorie-rich foods and needs a lot of energy to do so. Energy, which we then lack in other places.
Diets and underweight
When food intake is reduced, important nutrients and minerals are often absorbed too little or not at all. This deficiency can result in tiredness, lack of strength and listlessness. A balanced and healthy diet is essential for general well-being.
In order for our blood to circulate well in our body, we must consume sufficient fluids. As a rule, two liters of fluid per day are recommended. If we take in too little fluid, the blood circulation is impaired, which can lead to tiredness and exhaustion.
Anyone who has a stressful job or everyday life is physically and mentally demanding. If you feel constantly stressed and are afraid of not being able to cope with the pressure to perform, sleep disorders, burnout or even depression can be the result.
Badly ventilated rooms
Dry or stale air makes us sleepy because it contains less oxygen than fresh air. Our body needs a sufficient supply of oxygen. Ventilate your home or workplace more often or go out into the fresh air. The oxygen will significantly improve your mood and performance!
Some diseases or side effects of medication can also be possible causes of prolonged fatigue. To rule this out, it is advisable to consult your family doctor so that he can make an appropriate diagnosis.
Tips that wake you up!
Sometimes things have to happen quickly. The best tips!
Scientists have found out in studies that already 15 minutes a day are enough to feel more awake and concentrated for a longer period of time. Which kind of exercise you choose is up to you. Walking, cycling or jogging – just choose something and let’s go!
Do you find it hard to get out of bed in the morning and take forever to get really awake? Try a cold shower right after getting up. It has an invigorating and awakening effect!
The cool fresh air wakes up our body and simultaneously supplies it with fresh oxygen. This brings new energy, improved performance and helps against fatigue.
For many people it is hard to imagine the morning without coffee. Thanks to the caffeine it contains, we feel more alert after only 15 to 20 minutes. However, the coffee is broken down after three to five hours and its effects wear off.
Watch out: If you often cannot fall asleep at night or generally suffer from insomnia, you should avoid coffee, espresso and the like after 4 p.m.! That’s why you are tired at noon and awake in the evening!
A short nap in between can work wonders. You don’t necessarily have to fall asleep, but it’s enough to “doze off” a little and take a short break from everyday life. Studies have shown that you can work up to five hours more awake and effectively with a Power-Nap!
Constantly tired? You should eat this!
Our diet can also contribute a lot to our health. These foods are particularly good against tiredness!
Unsweetened cocoa stimulates the release of endorphins in our body and increases the serotonin level in our brain. This makes us feel happier and more alert. It also promotes the blood flow to the brain. Thus it is better supplied with oxygen and can work more effectively. For people who suffer from iron deficiency, cocoa is especially recommended because it contains a lot of iron, which is essential for blood formation in our body. Whether as a whole cocoa bean, in pieces or as a powder – cocoa can be wonderfully integrated into everyday life!
The drink is rich in polyptenols, which increase our general energy level, strengthen our mental focus and help us to better deal with stress. The result: you are more concentrated, more alert and calmer! We recommend two to three cups a day.
The healthy kernels contain a large amount of high-quality proteins, omega-3 fatty acids and vitamins B1, B2, B5 and B6. The minerals manganese, copper, iron, magnesium and phosphorus are also found in pumpkin seeds. Thus our immune system is strengthened and we get new energy. In addition, the amino acid tryptophane helps against emotional exhaustion, physical fatigue and promotes our sleep behavior. Already a handful daily can cause these positive effects!
This type of melon is rich in electrolytes that help to hydrate the body and improve blood circulation. The fruit also contains a large amount of potassium, vitamin C, lycopene, beta-carotene and iron, which has a positive effect on our cell function and helps against constant fatigue.
Superfood contains many nutrients that help to convert ingested food into energy. Vitamin B1 converts carbohydrates into energy and antioxidants improve the oxygen and nutrient supply to brain cells. The ideal snack to strengthen the body and supply it with new energy.