Noticed that you are always tired, no matter how many hours spent in bed? It may be time for you to eliminate those eleven bad habits frequently neglected and accountable for chronic fatigue.
1. You do not drink enough water
Although water is essential to each of the vital processes of their body, many neglect it. They don’t understand how wrong they are: several studies have shown that chronic dehydration affects mood, significantly raises fatigue and reduces alertness. That is why (among other things) it is sensible to drink 2 to 3 liters of water a day, or even more if you have intense physical training.
2. You’ve Got nutritional deficiencies
Several nutrients — including iron, zinc, magnesium, calcium, and B-complex vitamins — play a significant part in the chemical balance of the mind. A lack in one or other of these nutrients can result in a drop in the degree of sleep and so a feeling of fatigue. In the event of persistent fatigue, it can be appropriate to perform a complete blood test to detect nutrient deficiencies.
3. You Don’t exercise enough
Instantly, we drop into a vicious circle: fatigue discourages the individual to engage in physical activity, which reinforces the feeling of fatigue. It is strongly recommended to practice the equivalent of 1 hour of brisk walking a day.
4. You Don’t eat enough at the morning
While recent studies have shown that breakfast isn’t essential in itself (and it doesn’t allow weight loss), it’s recognized that ingestion in the morning is beneficial for physical and cognitive performance. Glucose deprivation brought on by fasting for several hours causes a drop in blood sugar, followed quickly by disturbances in brain functioning: focus is slowed down. Starting the day early with a snack can consequently be a sign of fatigue throughout the daytime.
5. Your workspace is badly organized
That might seem strange: a tidy desk could limit your ability to concentrate and increase the sensation of tiredness… To prevent that, nothing more simple: at the conclusion of every day, be sure nothing is dragging in your workplace so as to ideally begin the following day. Most importantly, don’t wait to get overwhelmed by the mess before taking things in hand!
6. You’re too perfectionist
Perfectionism is a trait of personality that can quickly lead to burnout. Unrealistic goals, fear of failure, and excess self-criticism are factors directly associated with poor sleep and fatigue in any way times. If you are in this circumstance, you have several tips: make an appointment on your own (by way of a paper such as ), set priorities (and stick to them), limit your time…
7. You snore and have sleep apnea
You snore and have sleep apnea. It needs to be known, snoring and sleep apnea, can impair sleep patterns and trigger chronic fatigue. If multiple factors are involved, the frequency of sleep apnea is 12 to 30 times higher in people with obesity. A reduction of 7 kg may be enough to reduce snoring and improve sleep.
8. You Don’t Know how to say no
Can you feel overwhelmed? Would you believe that you don’t ever give your view, to endure, to be crushed? You might be experiencing an inability to say no, both in your personal and professional life.
9. You mistreat your sleep on weekends
Each Monday is the same song: you are feeling tired and have trouble getting up. And for good reason ! You have the feeling that you could only sleep a few hours. This is not a belief: it seems that the night from Sunday to Monday is the least conducive to falling asleep and restful sleep. This is just due to the disruption of the sleep pattern caused by the two days of rest: for many, Friday and Saturday nights are an chance to sleep afterwards and to sleep. The body is deregulated and leaves you pay, it is exactly the same mechanism which works when you are jet lagged.
10. You use your Mobile Phone in bed
Watching your telephone, tablet or electronic reading in bed isn’t recommended if you would like a good night’s sleep. The light released by these apparatus slows down the production of melatonin (sleep hormone). The direct action of the light delivered by a display stimulates the visual pathways and functions on the inner biological clock when viewed. According to a study, seeing the screen of an electronic apparatus before going to bed reduces the quality of sleep. In the long term, this usage is dangerous and can result in significant sleep disorders, which seriously affect daily life. 1 possible remedy: use filters that block the blue light emitted.
11. You ingest too much caffeine at the day
The caffeine found in coffee, tea, chocolate, and vitality or java drinks should be avoided before going to bed. It stays in the body between 3 and 5 hours and interrupts the sleep cycles. One study found that consuming a drink which includes caffeine between 0 and 6 hours before bedtime considerably reduces sleep time. Indeed, even if it is consumed 6 hours before bedtime, it could lose nearly an hour of sleep!