Normally, when a person is tired after a busy working day or intensive workout. It is not normal when fatigue does not let go even on the weekend and you are so tired that you cannot rest. But it also happens. Before starting something to do, make sure that this is really fatigue, and not a symptom of trouble more.
Fatigue - a sign of some diseases.
Diabetes, depression, problems with thyroid, anxiety, anemia and even snoring are diseases that sign up for themselves fatigue Why am I Tired All the Time?. To check the endocrinologist and make a couple of blood tests, you need no more than a week, but you will find out what cause poor well-being: in the disease or lifestyle.
2. Learn to sleep right
Primary, but constantly tired man, most likely sleeps badly: suffers from insomnia, shallow sleep or from lack of time on vacation. If you think that you have no time to sleep, remember: you need to sleep not 8 hours, but right.
That's what it means 10 Tips to Beat Insomnia..
- Lower at the same time.
- Sleep in the dark.
- Sleep in silence.
- Sleep in a cool bedroom with an open window (at a temperature of 16-18 ° C).
- Sleep on a smooth mattress and under a warm blanket.
There is still a mass of ways to improve sleep, but in practice few people perform even a cool bedroom rule. So try to start with this.
3. Find the fuel
Energy is obtained when burning fuel, our fuel is the food. If you pour diesel fuel into the car with a gasoline engine, then it will, of course, go, but not far. Similarly, with our body: if you feed it than it fell, we will not be able to get enough energy. About how to eat right, we have already written many times, but fatigue is a trap. To stick to the power plan, regularly buy the necessary products, cook them, do not break, you need a schedule and strength. And they are not.
Start with three simple steps:
- Reduce coffee eating Self-Help Tips to Fight Fatigue.No matter how paradoxically sounds. Coffee and other tonic drinks are borrowing energy. You will spend more than you can afford, and you have to pay a shortage of forces.
- Instead of sweets and fast food, snack nuts and cottage cheese. Skin food helps to cope with the shortage of power better than candy and coffee.
- Take snacks based on flax seeds - there are many antioxidants in them. However, they need about them in more detail.
4. Use supplements to food with antioxidants
One of the reasons why we constantly feel fatigue are free radicals. These are unstable molecules, they are usually formed as a result of vital activity, especially after loads. With such a number of free radicals, the body copes, but we can get an additional portion of the environment: Cigarette smoke, exhaust gases, ultraviolet radiation. When there are too many free radicals, the body falls into, the consequences of which - the malfunction of energy, the destruction of cells, the development of diseases and acceleration of aging.
Antioxidants are molecules that counteract oxidative stress, neutralize free radicals, protect our cells and restore energy production.
For chronic fatigue Used nutritional supplements Chronic Fatigue Syndrome Treatment.which contain antioxidants. Such as an antioxidant complex "" - a biologically active additive (not a medicine).
As part of Synergy, six antioxidants in high dosages: Coenzyme Q 10, Licopene, Rutin, Vitamins C and E, beta-carotene. All these substances are found in the usual products: meat, vegetables, berries. Another thing is that the number of antioxidants in food is not enough, we simply cannot eat so much food to get the right amount of antioxidants. "Synergin" is fighting with this: in two capsules there are enough antioxidants to provide the body and not exceed the permissible level of consumption.
While the antioxidants within us are fighting with free radicals, we feel how fatigue retreats, the forces and the desire to do more for themselves appear.
5. Make breaks in work
When so much crashes that they are impossible to unrest, stop! Understand that Bolivar will not bear so much, decide which tasks must be done certainly, and what will wait. In the list of the most important tasks of the day, the first item should be "relaxing".
Perform those cases to be done necessarily and if after that will not remain forces, relax. The most important things will be completed, and you can, without having remorse, to switch and collect energy.
Plan a day from the evening, but adjust the plans in the morning. We wake up with different reserves of forces, and if you feel that you fall, barely cleaned your teeth, then it is better to overlap the plans: Leave the most important thing to devote more time to rest.
6. Learn to move
Movement and physical activity is the last thing you want to do when you are tired. What kind of gym can we talk about if there is no power at all? But we are designed to be in motion Rev Up Your Energy.. When we move little, all processes in the body are automatically suspended: the body slowly processes food, slowly turns on to work and is slowly configured to rest. It turns out a vicious circle: we are tired and therefore moving little, but as a result, the body reserves less energy to move and reduces its production.
There is a way out: when haunts fatigue, you need to start with walks.
And nothing else. Wear something very convenient, go to the street, not somewhere, but just so, without a goal. It is impossible: sit, stagger shopping, go to the nearest stall behind Fast Food. You can: walk.
How to warm up when you need to go outside, but do not want? Start breathing. Make a deep breath and sharp exhalation until you understand that they are ready to smoke your neck and make at least 10 squats.
7. Learn to refuse
Sometimes we are tired, because we cannot say "no" and agree to all projects, help with all requests, take too much. We cope, but to the detriment of yourself.
Give yourself a rest. Do not stay at work late, reworking work behind your colleagues - they will cope. Discard Party - Friends will understand, and you will rest and sleep off. Tell me "No" when you ask you again to do something. Think about yourself.
8. Make Massage
Houses after a hard day try massage Chronic Fatigue Syndrome - Other Treatment. Stop, hands, fright neck and face. Of course, fine, if someone makes you a massage, but if you want no, buy a gymnastic roller or take the tennis ball to stretch the most stressful parts of the body: neck, back, feet.
If you are so tired that you suffer insomnia, you can not focus on work and lose your appetite, sign up for a course of therapeutic or relaxing massage. Under the hands of professionals it becomes easier.
9. Go to the sauna or bath
Heat makes blood run faster, at the same time helps to relax and tones. Take a warm bath, lie in it 15 minutes or go to the bath or sauna. Just do not sit for too long in the steam room: you have come not for extreme loads, but for rest and restoration.
10. Learn to switch from work on vacation
Work should be left at work, do not carry it home even in thoughts. Do not check the work mail at home, do not write to colleagues about unfinished affairs or questions that may wait until tomorrow (in fact, most questions are supposed to), do not go to the corporate chat if you have it. If tomorrow at work is planned a supernant event, then the unrest is appropriate, but such events happen no more than two or three times a year. And the rest of the time - no "overtime" thoughts. Switching will also help you relax.
The best way Distract from work - communication with loved ones. Talk to your family, play pets, call friends or write a person with whom you have not seen several years old, and ask how are you. The energy of loved ones will help to feel better.
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"There are days when you put your hands. And there is no words nor music or forces ... ". Even with amendment on the image of these lines from the song "Machine of Time", similar sensations occurred from everyone. When literally falling asleep at work, trying to even refresh myself with strong coffee. When you are tired of returning home and buy energy, because there are also other things that need to have time to do. How good is it for? The question is rather. Therefore, in this article we collected recommendations on how to remain energetic throughout the day, using the features of our body and natural means.
So, to cope with drowsiness and charge the body with the energy when necessary, you can use the following tips:
Proper organization of the day and employment
Pour at night. Everything is obvious here, but it is precisely simple truths most often forgotten. The best way to feel cheerful and rested in the morning - normally get enough sleep on the day before. How many hours of sleep you are enough - 6, 7 or 8 - depends on the individual characteristics of the body. But, if you sleep less than 6 hours a day, the shortage of sleep will be felt, and this negatively affects well-being.
Check out. The body continues to be relaxed after sleeping for some time, and to wake up faster, you can make a small charge, then wash cold water or accept.
Plan your day. This will make it possible to concentrate on performing important tasks and avoid those that simply "steal" yours, destroying energy reserves.
Clear correctly. Do not skip meals and do not overeat. In the latter case, your body will spend energy to cope with the digestion of the eating food and you cannot fully work.
Practice "cat.nAP ». "Feline Sleep" - a 15-minute sleep after lunch. The bottom line is that during this time the brain has time to "reboot" and relax. And after working more productively. Of course, not everyone has such an opportunity, but in the fact that the method standing we assure not only numerous Western consultants in personal productivity, but also Russian ().
FROM FRESH AIR. In warmth, the processes in our body slow down, because of what we feel less vigorous and often cannot, if necessary, quickly gain the necessary speeds. Therefore, do not spend the whole lunch break in the dining room or cafe - stroll through the street. You can and while working to the open window and stay near him for a couple of minutes - the oxygen brain definitely does not hurt.
Move more often. Get yourself a habit at the end of each hour to spend a couple of minutes on the warm-up: Stand out of the chair and walk around the office. Also give preference to the stairs, not the elevator.
Watch for posture. Improper location behind the desktop affects the ability to concentrate.
Start the day with solving a difficult task. Use the still incomplete energy reserves for the solution of important tasks in the first place. The brain will get used to the load, and everything else will seem simpler.
Complete the cases started. This will serve as excellent impetus and motivation for further accomplishments.
Food preferences
Eat less, but more often. So, firstly, less energy will be involved in support of digestion processes. Secondly, the body itself will more often receive a feedback.
Refuse sugar and sweets. So-called fast carbohydrates cause an increase in the level of insulin in the blood, because of which a sense of fatigue may occur.
Preferwhole grain Products. Complex carbohydrates are processed by the body longer and, accordingly, longer feed its energy, allowing you to feel cheerful.
Eat lean meat and fish. They do not increase blood sugar content, which provides an even stream of energy, and moreover, the sense of saturation remains longer.
Use mint. Try to replace the coffee with mint tea, it is well refreshing. In the concentration of attention and improving performance will also be useful and mint gum.
Do not forget about vitamins. To stay vigorous and energetic throughout the day you need to take care of admission to the body necessary number Vitamins. Especially with, D, thiamine, riboflavin, in 12, as well as pantothenic and folic acid. Some products suitable for such purposes and their properties are described in this.
Change socks. Frankly, the trick is strange, but working. And if in the middle of the working day, changing socks on fresh - the tide of cheerfulness is guaranteed.
Many people experience fatigue, but then in connection with which, some look pretty vigorous, even at the end of the working day, and the rest, a few hours after waking up already need rest. Therefore, in our article, we will help you understand how less to get tired, and always in the spirit. Not only the elderly are asked about the fatigue. Lost and drowsiness may even experience young. The reasons for one may be somewhat - from the lack of vitamins in the body and meteo-dependence, to chronic diseases. Based on these judgments, the first thing to do if you often feel fatigue, it is a medical examination. It is worth noting that there are two methods to remove fatigue and prevent its rapid appearance. These methods are determined as: physiological and psychological.
How not to get tired at work
If you are quite healthy, improve general state and well-being, as well as gain vigor and calm, you can help healthy and proper nutrition, healthy sleep, refusal from harmful habits, physical exercise, as well as aquatic or general treatment procedures. If you seriously worried your condition and health, it means that it came to reconsider the image of his life. Thus, the body reminds you of itself, it signals that it can no longer cope with the tasks and loads. You must listen to him and start acting.
Food
Of course, there are general recommendations, but it is also necessary to listen to your own feelings. Suppose your body refuses to work with full self-dedication if the protein will not be enough, but legumes or mushrooms can be taken with pleasure. But, unfortunately, these products will not be able to influence the performance of working capacity. For cheerfulness, your organism needs meat, or, in extreme cases, seafood. Since the meat is not included in the list of invigorating products, its similar effect on a certain organism can be searned purely on the psychological factor.
How never get tired
In order not to get tired, first of all you need to eat right. We present to your attention the products capable of cope with fatigue:
- First place in this rating occupy nuts. They are very valuable from this point of view, since they contain magnesium capable of removing muscle fatigue, they contain protein, the main function of which is the delivery of energy into cells.
- In addition to nuts, legumes, dried fruits, carrots and spinach can cope with fatigue or drowsiness. So that carrots are better absorbed, it must be grateful and refuel olive or vegetable oil.
- As dessert, which is most beneficial effect on digestion, nutritionists recommend to use yogurt. But he must be natural and live bifidobacteria should be present in it.
- Another product charging is a banana. Oatmean will help with fatigue. It can be prepared with fruit, or just use Muesli instead.
Sleep
Be cheerful and not to get tired without a healthy and full sleep is impossible. You must go to bed as soon as possible, and wake up better without alarm clock. If without alarm clock you can not wake up, turn off the phone overnight, because the sleep interrupted by the phone call, it will not be strong.
Exercise and shower
- Physical exertion aimed at the replenishment of cheerfulness should not be exhausted. Someone will quite grab the walks before bedtime, well, and someone else complex is standard morning charging.
- Hardening, a contrasting souls, start with wipes with cold water, then you can go to the pool and use aromatherapy with the use of fragrances that are cheating, as well as eucalyptus oils or citrus. This will fill your energy, and give cheerfulness.
- Recently, laughter has acquired a lot of popularity. Following which, you can not only raise the mood and level of vigor, but also to cure some diseases.
Psychological method
- The most important rule is not to get tired at work, it is not to consider it the main thing in your own life. So that you always have strength for the rest, perceive work as an integral part of your own life, as well as eating or sleep.
- Try not to be nervous because stresses are a direct path to fatigue.
- From time to time, make yourself a short break, bunch, talk with colleagues.
- IMPORTANT, with what attitude you go to work. If you have any difficulties, or you just oppressed, from here fatigue and can be floating.
- Also a lot depends on your workplace. Try it to somehow domesticated, put a small plant on it, or frames with photos that will remind you of tranquility, home comfort and warmth of the hearth.
And remember a simple rule: "The work is created for our life, and not our life is designed to work."
Stretch the day for 44 hours ....How to learn a lot to work and sleep a little, while remaining in the beautiful physical and mental form?
This may consider practical psychologist Sergey Mukhin. And offers the original method ... The greatest Italian painter Leonardo da Vinci (the artist was, by the way, and a brilliant psychologist). With this method you can "Stretch" day for as much as you want, - at least 44 hours!And - to argue the immense, being always in good health.
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Today, everyone, always and everywhere catastrophically lacks time, "says Sergey Vasilyevich Muhin," no "high-speed" helpers person - computers, nor almost "flying" on the roads of cars. All the same in hurry! Business people do not have time to remake all the things that have embraced them and prepare for important meetings, negotiations, meetings. Asbiturients lacking the night before exams to master the huge amount of new information. Even pensioners are in a hurry, nervous in queues to doctors in clinics and social institutions.
But stretch the day so that they were at least 25 hours, perhaps. There is a method tested by centuries. He really created and repeatedly experienced the "universal genius" - Leonardo da Vinci. Almost five centuries ago, the artist proved that in the days could be ... 44 hours.
REFERENCE
Genial Levs Leonardo da Vinci (1452-1519) for his 67 years not only created the famous "Jocona", "Portrait of Ladies with Mornosta", "Magitia Wals" and other brilliant canvases, an incredible number of drawings and etudes, spending, by the way, At the "art" smaller part of his life, but was also a sculptor, architect, scientist, engineer. Made numerous discoveries, conducted experimental studies in the field of mathematics, geology, botany, hydraulics, optics, physics, geometry, studied the nature of cataclysms ... Engaged in the construction of weapons, the planning of the city, the installation of the heating system ... He was interested in medicine, biology, botany, aeronautics. And the notebooks and manuscripts contain almost 7 thousand sheets.
- M.
a naughty educated person with the unrestrained thirst for knowledge and activities of Leonardo seemed wrong that too much time goes to sleep and a man did not have time for her short life. And he resolutely rebuilt his regime: he slept only 2-4 hours a day, and the rest of the time was engaged in creativity. And the time to sleep, he still broke into parts: 15 minutes - for sleep, then 4 hours - to work, then again short-term sleep. And so day to day, from year to year!
Natural question arises: why? Everything is simple enough: it is known that the first hours after sleep are considered the most favorable for creativity and activity - at this time the brain function perfectly. His performance at this time increases 6-10 times! If it is consciously to sleep for a short time every four hours, then, respectively, the number of hours favorable from the point of view of inspiration and performance will increase.
In principle, master the methodology for increasing the day ("stretching" time), perhaps, forces anyone, even lazy, does not require any particular effort. It will come in handy and businessmen who are always in a hurry, and young mothers suffering from chronic lack of sleep, and wishing to quickly explore a foreign language, and suffering from insomnia, and those who wish to discover new creative opportunities.
For example, I managed to master the Leonardo technique, "says Sergey Mukhin. - It was necessary: \u200b\u200bwithout interrupting work, having a higher technical education, I decided to get a psychological one. So you can start training immediately after reading these lines. Having mastered the Leonardo method, you will be able to do something for a week that it would not have done for six months, living in the usual mode.
But little learn to "shortly" sleep and work a lot, you still have to stay in an excellent physical and mental form. The main thing is how the phenomenon of Leonardo physiologists, psychologists and hygienists are evaluated, often relaxing their body and "clean" their heads from annoying thoughts.
Physiological workshop
Relaxation before bed.
First: Stand and shake hands with hands, as if throwing out from them nervous tension. Secondly: vigorously hand over your hands on each other, so that the palms become warm. If you go to sleep with compressed fists, the dream will not come to you immediately, because the tension from the hands will spread to the whole body.
Relaxation during operation.
Relax useful and during the day: it will help you keep exposure and self-control in any situation! Rest and pretend to yawn sweetly, it relaxes the muscles of the face. Zovok is associated with deep subconscious processes: it automatically causes the state of relaxation. Zevota is very infectious: it is worth seeing that someone from those surrounding sweetly yawns, we also begin to yawn.
Yaw on health.
Many Japanese employers oblige their employees every 45 minutes ... yawning (!) And squeeze. Physiologists are confident: similar pauses in work unload nervous system workers and, as a result, help increase productivity.
Breathe stomach and listen to your breath.
And if you still listen to the cassette with the record of the marine surrum: inhale - tide, exhale - a tump, kill two hares at once. During the minutes, relax physiologically and psychologically. After all, nothing so calms a person like noise of waves, replacing each other. The mood for breathing will allow you to sleep better and get bodem.
If it is impossible to breathe a belly immediately, you will have to practice.
Workshop:
l.yaghte on the back and put hands on the stomach, then inflave it, then relaxing (at a slow pace). Feel the hand then rises, as when riding, it sinks like when there is? So you do everything right. (And inhale do through the nose, imperceptibly yawning, when the lips do not open, and exhale - with a little resistance and much longer.) Do so 5-10 minutes. Each time making everything is easier, calmer, imagining that you and the sea calm down. Two-three weeks you "tear" correctly automatically. Breathing with belly improves metabolism, helps support the press muscles in perfect condition, and without any diets and exercises.
Think positive.
Relaimed the body, try to get rid of bad thoughts and day experiences that interfere with sleep. Imagine some nice episode. For example, your trip to the sea or a walk in the park. And try to restore these pictures in memory in the smallest details and details. The brighter you will present these events, the more expensive to take their brain. And the faster calm and relaxation will come. We hope that the outlined recommendations will facilitate the process of falling asleep; Having free and enjoyable it.
Climb!
And now let's discuss how to learn to wake up in 10-15 minutes, so as not to miss the time of creative inspiration and maximum efficiency. The easiest way to start the alarm clock. But if it was not (for example, you decided to take it right in the workplace), you can use other ways. For example, "start" your inner "alarm", configuring yourself that you must wake up in a quarter of an hour. Do not hope for yourself? Then the "Dedovsky" way will help you (by the way, I used Salvador Dali): I gather a little "take a nap", take keys or spoon in your hand. About 15 minutes after you light, they will fall, and you will wake up.
Hello ladies and gentlemen. Now I will tell you unexpected things. Since you went to this site, then you do, or only conceived repairs.
Or maybe you are a finish, like me. It is not a secret that repair is a little tires physically. And people who decided to do it for the first time, often in general in shock, how can this be made daily?! Well, I get it daily for 3.5 years now and I do not suffer at all.
My working day starts at 9 am. At this time, I, for example, start plastering. And I do it without a break until 13.00. This is a break for lunch. An hour for lunch is holy. After that, I from 14.00 to 18.00 in the same rhythm of Figach, never forth. And what is plaster, you understand, yes? This is a constant movement, kneading, dragging the full buckets, the rise to the "goats" and the descent ... In short, super-synthene load. But by the end of the day I am Bodr, I have enough forces to work on this and another 4 of my sites, plus on the so-called personal life.
And people kill me who are sitting in their offices all day and by the end of the day "oh how tired." Today we will talk about how not to get tired at work.
Yes, of course, there is such a thing as a habit. My body has adapted to such loads. But there is a little one habit, because this crap continues every day, the strength is dried. And here the sports nutrition comes to the rescue.
For the first time I met him, it seems, in 2007, being a student of the 1st year. And what else to do a student, no matter how to swing? I was fond of this work seriously, well, and it came to the gym, hunting to try, how travelers! Then I discovered protein-carbohydrate mixes (heiners), protein, amino acids, vitamins and creatine.
And you know, yes, these pieces work. Of course, I was not a turbocarbalam, the maximum weighed 91 kg in clothes. Of course, once the end comes to everything, and as soon as I began to work in the finish, I scraped the rocking chair - there was not enough strength, and the time, I then wrote a diploma ...
I gradually studied all sorts of different things, increased productivity and, accordingly, energy consumption. And so, I lived to the state when you get tired so much that you do not understand what they say. Being somewhere between reality and sleep. So how not to get tired at work?
Then I again and remembered the "chemistry". He bought himself a can of ordinary serum protein and a jar of creatine. And went, went. I myself went away from my speed, and in the evening I was as fresh as in the morning. And what is the main thing - I was a pearl from work, I wanted to break records.
So, if you are forced to do physical work, you should try something of what I will tell now. Let's go on points.
Protein
Most of you know what it is. This is a regular protein. Protein - building material for muscles and not only. Without it, you will be vegetable. Sleepiness, weakness, brittle nails, bad hair - symptoms of squirrel shortage. We go to a sports nutrition store, buy a bank of Protein. For the price, normal American whey protein will cost you about 2500-3000 rubles per 2 kg. What is 2 kg? Roughly speaking, this is more than a monthly stock, if you cover it 100% of your need. 50 g of serum protein per day - the most it is. Whey - the most easily accessible its type. It goes to move quickly and without the rest. I will not talk about him for a long time, you read in Wikipedia. You can calculate it on the windows of a major inscription Whey - serum. There is also egg, soy protein and casein. Each of them has its pros and cons, but I Havai Whey. By the way, if you want to lose weight - Drink it instead of dinner. It will be learned all, the digestion will not strain, there are almost no carbohydrates.
He necessarily drinks with milk. There are many different tastes to choose from, it is desirable to take the milk, so tastier will be. With water do not be waiting - you will stand almost stop. But some people do not tolerate his taste. So start with a small jar.
Creatine
This is the most powerful thing you can eat. It is usually called creatine monohydrate. There is a penny - from 350 rubles for a monthly stock. White powder without taste. I do not know how best to explain, in general, that it is. In general, it is a carboxylic acid that plays an essential role in muscle energy exchange. And if protein is just a building material, then this thing is something like fuel. For 3-4 day of reception, you will feel a significant tide of energy and the desire to pull the glands. It is expressed in me in the desire of dofiga kilometers walk, I do not know why. Do not go, and fly like on wings. Recommend. By the way, the thing, like protein, harmless. But it is constantly impossible to eat it, only courses for the month. Every month you need to take breaks at least a couple of weeks. How to take it - written on the bank. Stupidly interfere in water or protein cocktail one teaspoon in the morning and one in the evening. Everything. You are a monster.
Heiners
It is a nutritional mixture of proteins, carbohydrates, amino acids, vitamins ... such, kinda, food substitute. It is quite suited, but it is necessary to remember him. Also gives normal energy, but many people have a weight gaining weight when taken. Still, there are a lot of carbohydrates. But it depends on the person.
Amino acids separately do not need. From them sense 0, if you are not a turbochal.
Vitamins
It is about sports vitamins, there are a dose - thousands of percent of the recommended. I can say for sure - you will go rainbow to the toilet. Other radical effects will not feel. Unless you had a powerful avitaminity before. Such vitamins are very good when you need to protect you from the cold. While you are throwing them away, you will not get sick. But 99% get sick within 2 weeks after the end of the reception. For some reason I had so.
In general, it is better to drink ordinary multivitamins such as multi-tabs.
So, I could tell more about arginine, glutamine and other amino acids, but they are not necessary for the construction and at construction site. Protein + Creatine is a bomb.
This is such an unusual topic today. Posted by the post spontaneously, so there may be typos and errors. Search and correct - laziness, sleep already hunting ... so far!
