14 habits, because you always feel tired
Lack of sleep is not the only thing that drains your life energy. Different little things that you do (or not do) can exhaust you both mentally and physically. The experts identified the most common bad habits that make you feel tired and describe simple life tricks that will help you to return your step vigor and ease.
You skip exercise when you feel tired
Many people mistakenly believe that will be able to save power, if you miss a workout. But in fact, playing sports, on the contrary, can add to your energy. According to the results of research conducted by the University of Georgia, people who lead a sedentary lifestyle, start to feel more energetic after only 6 weeks after starting to play sports. In this case they are just three 20-minute workouts per week.
Exercise increases strength and endurance, stimulates the heart and contribute to a more efficient enrichment of the body with oxygen and nutrients. So next time when you won't have the energy to go to the gym, force yourself to at least go for a walk — you won't regret it.
You are not drinking enough fluids
According to the Texas dietician Amy Goodson, even minor dehydration in the amount of 2% of the normal volume of the liquid leads to a significant decline in energy. Lack of fluid in the body reduces the blood volume and makes it thicker. The heart requires more effort to pump blood, so it starts to work less intensively, resulting in slowing down the circulation of oxygen in the body.
You're not getting enough iron
Iron deficiency can make you sluggish, irritable, weak and unable to focus. "You get tired quickly when the muscles and tissues receive less oxygen," says Goodson. To avoid this, and to lower the risk of anemia, include in the diet foods that contain iron, including tofu, beans, green leafy vegetables, nuts and peanut butter. Please note: for the manifestation of the symptoms of iron deficiency you need to see a doctor, as this could be the consequence of another disease.
You are a perfectionist
"The constant pursuit of perfection (which, you will agree, it is impossible) makes you work harder and longer than is necessary, says Irene Levin, Professor of psychiatry school of medicine new York University. — You set yourself unrealistic goals, which are very difficult or impossible to achieve, so do not get satisfaction from their work." Levin recommends that you limit the time allowed to work on projects and to strictly follow the schedule. After some time you will see that the extra time you spent at work, do not affect its quality.
You make mountains out of molehills
If every time your boss summoned for an unscheduled meeting, you expect layoffs, so you have a tendency to dramatize and constantly expect the worst. According to Irene Levin, anxiety paralyzes you, literally and psychologically draining. So next time you catch yourself in negative thoughts, take a deep breath, and then ask yourself, what is the probability that justified the worst of your assumptions. A walk in the fresh air, meditation, exercise and friendly advice to help you cope with feelings and learn to look at things more realistic.
You do not eat Breakfast
Food is fuel for our body. When we are sleeping, our body continues to expend received during the day, the energy to maintain the circulation of blood and oxygen. So in the morning you need to "refuel". If you skip Breakfast, you will feel exhausted. Says Amy Goodson: "the Breakfast is the spark that ignites the metabolism". For Breakfast Goodson recommends to use whole grains, clean protein and healthy fats. It can be fruit smoothie with skim milk, oatmeal with peanut butter or whole wheat bread and yogurt.
You eat fast food, and other harmful foods
Products with a high content of sugars and simple carbohydrates have a high glycemic index, that is, contribute to a sharp increase in blood sugar levels. "Frequent jumps of sugar cause fatigue," says Goodson. Try to control sugar level regularly consuming whole grains and vegetable products.
You can't deny
The desire to please everyone often results in unnecessary waste of energy. Worse, over time, this behavior can develop in you a sense of resentment and anger. Remember: when the coach of your child asks to bake cookies for the entire team or when your boss asks to go to work on Sunday, you don't have to agree. Learn to say "no". Clinical psychologist Susan Albers recommends as an exercise to practice is a psychological technique: "Try to say "no" out loud when you are alone in your car. If you hear say that word, you will be much easier to say when there is a need."
In your office clutter
Littered Desk psychologically debilitating, slows the brain's ability to process information and does not focus on the work — such is the conclusion reached by researchers at Princeton University. At the end of the day put all things in its place. It will help you to start the next day with a positive attitude.
You work during the holidays
Check incoming messages instead of relaxing by the pool, can deprive you of the last forces and lead to complete exhaustion. For the holidays try to forget about work and relax. This will help your brain and body to recover, so you can get back to your duties with renewed vigor. A good rest will make you more creative, more productive and more efficient.
You drink a glass of wine before bed
Some people skip a few glasses of wine before bed, in the belief that it helps them relax. In fact, this habit often produces the opposite effect. According to doctor of medicine Allen Tofa, alcohol initially depresses the Central nervous system and really has a calming effect. But ultimately it disrupts sleep. As the absorption of alcohol leads to a surge of adrenaline. Therefore, there is a high probability that after drinking alcohol, you can suddenly Wake up in the middle of the night. To avoid problems with sleep, doctor Tofi recommends to refrain from drinking alcoholic beverages for at least 3-4 hours before bedtime.
You check your email before going to bed
"Flickering light from the screen of your smartphone, tablet, or laptop breaks the natural circadian rhythm of your body, suppressing levels of the hormone melatonin, which is responsible for the recurrence of periods of sleep and wakefulness," says Dr. Tofig. Although susceptibility to the glow of the screens of each person is different, the doctor recommends the use of digital devices at least an hour or two before bedtime. If you can't go to sleep without checking incoming messages, then at least keep the device's screen at the distance of 35 cm from the eye.
You only hope for a caffeine during the day
There is nothing wrong to start the day with a Cup of coffee. Moreover, studies show that you can even drink three cups of coffee a day without harm to health. However, the abuse of caffeine can seriously disrupt your sleep, says Allen Tofi. Caffeine blocks adenosine is a byproduct of active cells, which helps us sleep. A study published in the Journal of Clinical Sleep Medicine ("the Journal of clinical sleep medicine"), has confirmed that consuming caffeine even 6 hours before bedtime can affect sleep. Therefore, it is best to drink the last Cup of coffee, but not later than after lunch.
You long sleep on the weekends
"If on Saturday you don't go too late, and then sleep half the day on Sunday, you will be hard to sleep on Sunday night. This, in turn, will lead to the fact that on Monday you will feel overwhelmed," says Dr. Tofig. If for some reason you can't do Saturday to go to bed at the usual time, at least force yourself to Wake up early on Sunday and then just take a NAP after lunch. "A 20-minute NAP will help you to gain strength without getting into a deep phase of sleep, which is usually harder to Wake up," says Dr. Tofig.