What to do against fatigue? We've collected 17 great tips to keep you alert and fit. So you stay energetic and productive all day long!
Are you tired all the time? You have trouble getting out of bed in the morning. During the day, your eyes keep falling shut. Just in time for the midday slump, you long for a power nap. And of course you feel unfit and unbalanced.
Behind constant fatigue can be different things stuck. These include, of course, a lousy Sleep quality or too little sleep.
Very often, spring fatigue or constant sleepiness in the fall make us uncomfortable. Always when the season is just changing.
But also a improper diet, lack of exercise, persistent stress or psychological problems can cause chronic fatigue. And thereby significantly reduce our quality of life. Not to mention productivity.
Of course, nutrient deficiency can also be a trigger of fatigue. In some cases, a disease such as hypothyroidism is behind the symptoms. This should be clarified by the doctor.
Often, even small tips and tricks help to escape the constant fatigue.
Why you absolutely must do an iron test
Too little iron ensures that the blood cannot be transported properly. Classic symptoms are concentration problems, constant fatigue and cold hands/feet.
By the way, every third woman suffers from low iron levels. This is because we have a higher iron requirement than men due to monthly bleeding.
You should check your iron level once a year. You do not have to go to the doctor for an iron test. You can also do it at home. There is now a whole range of self-tests.
The Iron self-test from Cerascreen helps you to measure the concentration in the blood. To do this, take a few drops of blood from your fingertip. Use the enclosed envelope to send the sample to a laboratory, where it is analyzed.
You can read the result on the Cerascreen website within 2 days. In addition, you will receive a list of foods that contain a lot of iron and helpful tips for your everyday life.
From a total of 6 iron supplements, you then choose the one that best suits your needs. The capsules are included in the price.
Find out more about the Cerascreen iron self-test here!
What to do against tiredness? The 17 best tips to finally wake up
We have compiled the most effective tips against persistent fatigue. So you can finally start again awake and concentrated. :)
Try out what suits you best and which tips work for you. Everyone is a little different and reacts differently.
1. regular sleep rhythm helps against fatigue
Do you just can't get up in the morning? Then try to establish a regular sleep rhythm. Especially during the week, it helps to go to bed and get up at the same time. This helps the body to allocate its resources properly.
Try to get into a similar rhythm on the weekends. You won't feel so beat up anymore.
Tip: For constant fatigue read once the book "Voll fertig! Am I just tired or already sick?" through. You can order it from Amazon.
2. let the sun in when you are tired
Well, morning grouch? Daylight helps inhibit the production of the sleep hormone melatonin.
So open the curtains and let the sunshine in. That puts you in a good mood and helps you start the day motivated.
Therefore, too much sleep is unhealthy!
3. breathe the morning air to wake up
What to do against tiredness? Just hold your nose in the morning air. It's clear and cool.
Deep breaths help us fill our body with fresh oxygen. This makes us feel more alert and fit.
4. eat healthy when you are always tired
Try to avoid convenience foods as much as possible and eat a conscious and balanced diet.
This way you make sure you don't have any nutrient deficiencies. And you can get a lot of energy from your diet. Great recipes you can find on our site.
Very important when you feel tired and weak: eat very healthy and drink a lot of water. Your body can now use all the vitamins and nutrients you give it. Support your immune system with fresh fruits, vegetables and teas.
The most important vitamins for the immune system are vitamin C, B12, D3, K2. Together they are not only a good booster for fatigue, but also help with colds and when you feel groggy.
5. dry brushing cranks the circulation
Before it goes into the shower just brush the body properly.
To do this, use a dry brush and work your way up from the legs to the heart in circular motions. This activates the lymph and also boosts the circulation.
So you finally get more energy in everyday life!
6. early morning exercise helps to wake up properly
If you are really motivated in the morning, you can wake up your body with early morning exercise. A short run can help with this.
Or a relaxing yoga workout to stretch the body.
These yoga exercises you can do in bed!
7. what to do against fatigue? Alternating showers!
You don't have to create a steam sauna in the shower.
Try an alternating shower, in which you alternate between hot and cold. This makes you awake and fit! It's worth the effort, I promise!
8. treat yourself to your coffee
Man's favorite morning greeting is coffee. The caffeine wakes us up and the smell of coffee provides the first feeling of happiness in the morning. ;)
Not a coffee fan? These alternatives I also awake!
9. drink a lot against fatigue
Drinking water helps you stay awake. Drinking enough keeps you hydrated, promotes concentration and puts you in a much better mood.
Digestion also works better. Especially on hot days, you should drink enough. Only then can nutrients move through the body.
Not sure if you're drinking enough? There's a rule of thumb: drink enough so that you don't feel thirsty at any time.
This is how much water you need to drink every day!
10. tired after eating
You want to go to sleep after your lunch break? Then your body just pulls out all the energy to digest your food.
Try lighter meals in the future and go for a walk after your meal.
The best tips against insomnia!
11. take breaks in the fresh air
What to do about fatigue at work? Power naps in the office are not an option.
Therefore, take regular breaks and stretch your legs in the fresh air. This way you get your circulation going and can also air out your head a bit. :)
12. care for movement at work
Little movement makes you sluggish and tired. So make sure you get enough exercise at work, too.
Try holding meetings while walking. It works great with a smaller group. :) Or take the stairs instead of the elevator. Or to sit less. How about a standing desk?
17 effective office gymnastics exercises against tension!
13. let the sun pamper you
When the sun is shining, treat yourself to a dose of vitamin D. Just take a break - without a cell phone or distractions - close your eyes and recharge.
The sun provides important energy and helps to replenish our stores.
You really need that much sleep!
14. what to do against fatigue? Dance!
Feeling limp, totally drained and tired? Great, that's 3 reasons to really turn up the heat.
Move your bodies to your favorite music. Sing along loudly. This will give you a new energy boost. And it's fun too. :)
15. power nap against fatigue
You're at your limit right now and could fall asleep on the spot? Then treat yourself to a power nap!
You'll see, you'll feel much better afterwards. You can find out how it works here: Power nap guide: 13 steps to new energy.
16. meditation helps against mental fatigue
If stress and negative thought spirals are the reason for your fatigue, meditating will help.
It calms the mind and makes us become more relaxed. You can find more benefits here: Meditate daily: This is what really happens in your brain.
17. look for new challenges
Always the same little greetings and activities wear you down! Look for something new!
Something that challenges you and makes you curious. You will be amazed how much power and euphoria can be in you. :)
This is what happens when you don't get enough sleep!
Our conclusion
Fatigue can have various causes. Most of them are due to an inattentive lifestyle. That's why drowsiness and the like can be banished with simple tricks. Just try out what works best for you. We wish you a lot of fun. :)
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