Five rules to overcome fatigue

Due to the influence of the wakefulness-sleep cycle, people will feel sleepy at the same time every day, and will also feel energetic at the same time, getting twice the result with half the effort. Following this rhythm and ensuring adequate sleep are extremely important for eliminating fatigue. For example, if a person falls asleep between 11pm and midnight, his expected peak excitement will occur around 10am. Some people have a second peak of excitement between 6 and 9 p.m., and may feel sluggish between 1 and 4 p.m.

The wake-sleep rhythm is mainly governed by light, but is also influenced by various activities, such as exercise, talking to people, etc. So, when you start to "nod" while sitting at your desk, you might as well get up and chat with your colleagues, and the sleepiness will disappear without a trace.

The best way to deal with rhythm is to sync your arrangements with it. For example, putting off interpersonal tasks such as making phone calls, taking your kids to the playground, etc. until the afternoon can help you get through a sluggish afternoon, and using the two peak times of excitement at 10 a.m. or 6 p.m. to complete tasks that require the most concentration, such as paying bills and reading reports.

Second, diet and fatigue

Fatigue or not depends largely on what you eat.

type

Carbohydrates increase the level of a chemical called serotonin in brain cells. This chemical has a hypnotic effect. If you eat too many carbohydrates at noon, you will feel drowsy throughout the afternoon. A high-fat diet is difficult to digest, so it cannot provide "fuel" to the brain and muscles in time. Excessive intake can also turn a person into a "lazy guy" in the afternoon. To stay energetic throughout the afternoon, you must eat a mix of carbohydrate and protein-rich foods. In addition, a decrease in the level of vitamins and trace elements in the body can also lead to fatigue, so you should consume sufficient amounts of fruits and vegetables. There is an element that people don't know much about - boron, which plays an important role in mental concentration and eliminating fatigue. Foods rich in boron include grapes, carrots, apples, pears, peaches, peanuts, etc.

quantity

Maintaining a balanced blood sugar level helps keep the "fuel" flowing into brain and muscle cells. The best way to achieve this is to eat five meals a day instead of three. In addition, do not eat a full meal before doing important work to keep your mind clear.

candy

When some people feel tired, they often hope to restore their energy by eating candies or other sweets, but this often does not help, at least not for long. This is because sugar is absorbed by the body in a very short time, enters the bloodstream and increases blood sugar levels, but this only lasts for half an hour. At this time, you should eat complex carbohydrate foods such as muffins, cookies or fruits. These foods can maintain a balanced blood sugar level for a long time, so people will not feel tired.

coffee

A certain dose of caffeine can improve thinking ability, but large amounts of caffeine do not enhance the anti-fatigue effect.

When you feel tired, if you go for a walk outdoors, your energy can be restored in a short time because the secretion of adrenaline increases. However, if you want to maintain lasting energy, you must exercise regularly - brisk walking 4 to 5 times a week, 30 to 40 minutes each time, or jogging 3 to 4 times a week, 30 minutes each time.

Short periods of exercise can also have a certain effect. You can start with 3 times a day, 5 to 10 minutes each time, and increase to 2 times a day, 8 to 12 minutes each time. After one month, you can do a one-time long-term exercise.

Exercise must be done hard to gain benefits, but care must be taken to avoid overdoing it. If you can't maintain your exercise for more than a few minutes each time, it means you are exerting too much physical energy and need to make adjustments.

Physical fatigue is often a sign of a bad mood, especially when you are depressed or angry. Extreme fatigue and a feeling of declining physical strength should be regarded as red signals from the body. In addition to trying to rule out organic diseases, you should also consider whether it is related to environmental factors. For example, a new boss makes you uneasy or something happens at home that makes you angry or depressed. The suppression of emotions also requires a lot of energy. We should realize that although the environment cannot be changed, we can learn how to view and deal with the unpleasantness brought about by the environment, and try to get rid of depression and restore vitality.

In intense sports competitions, athletes have no time to worry about fatigue. Their secret weapon is deep breathing exercises - drawing energy from the air. The method is to inhale air slowly and deeply through the nasal cavity (count from 1 to 4) until you feel the lower abdomen is filled with air, then hold your breath (count from 1 to 8), let the air "circulate" in the body, and finally exhale slowly, contracting your lower abdomen while exhaling, and repeat this 3 times. When you are facing another type of "competition": such as your boss is waiting for your report, or you are facing provocation from others, and your emotions are close to the "boiling point", you might as well try this trick, which may help you stabilize your emotions and eliminate fatigue.