Reasons Why we Feel Tired all the Time

American psychiatrist Edmund Jacobson believes that people are constantly tired and tired because we have not learned to relax.

Relaxation is not a simple stall in the bed, or go on holiday.

First of all, do you find that your emotions are very irritating and nervous, that is, there is nothing to do on hand, but you are always ready to solve new tasks or beware of new problems.

Then do you feel that a certain part of your body feels very stiff and nervous? For example, neck, chest…

If, unfortunately, you have the above symptoms, then you are in a tight state!

When people are looking for easy ways and means, there are often two misunderstandings:
1. I think that entertainment is equal to relaxation.

Entertainment can bring us happiness, but entertainment does not necessarily make you relax, it still consumes your energy.

For example, when you are looking for someone to chat while you are resting, your brain is still in a state of excitement, it is constantly crawling information, or analyzing the information collected.

Therefore, some people feel tired and even have headaches after the end of entertainment.

2. I think that exercise is equal to relaxation.

Nowadays people are increasingly promoting sports. Appropriate exercise can enhance physical fitness and relieve muscle soreness caused by stiff sitting. But too strong exercise will further consume energy.

For example, walking off work can make you empty your brain in comfort, but anaerobic running is exhausting.

People should flexibly choose and adjust their own sports according to their personal feelings and sports status.

How can we achieve real relaxation in a tight state of life?
1. “small motor” in the working gap

The study found that people taking a nap of 15 to 20 minutes during work can effectively improve their memory and effectively empty their brains to prepare for the next task.

But take a nap for no more than 30 minutes, otherwise the regional activities responsible for making decisions in the brain will begin to weaken, and then wake up, people need more time to restore it to the level of excitement that should be at work.

2. To have good energy management skills, rest at rest.

Professor Jacobson (1976) suggested that people manage their energy like a budget, pay attention to “throttle” and avoid excessive use of energy.

We can plan our own relaxation time, such as writing down which activities consume a lot of energy for us, and those activities consume less energy.

For people with procrastination, it’s best to manage your time, avoid delays, and try not to work overtime on weekends, because it’s set to let you relax.

3. Socialize to relax

Not all social interactions can make people relax, mainly depending on who you are chatting with.

When relaxing, it is recommended to find the friends you are most familiar with and trust. Even if you don’t chat with them, there will be a comfort and relaxation effect when you are together.

– Skipping physical activity when one is tired

The omission of training to save energy actually plays against. In a study at the University of Georgia, sedentary adults, but healthy in everything else, who began exercising gently three times a week as little as 20 minutes at a time said they felt less tired and more energetic after six weeks . Regulating exercise increases strength and endurance, helps the cardiovascular system function more efficiently, and supplies oxygen and nutrients to the tissues. So the next time we are tempted to throw ourselves in the armchair, let’s go for a quick walk around the block.

– Drink insufficient amount of water

Although we are barely dehydrated – so only 2% of normal fluid loss – that has an impact on energy levels, said Amy Goodson, a professional dietitian, for the Ben Hogan Sports Health and Medicine Center, from Texas, USA Dehydration causes a reduction in blood volume, explains Goodson, which makes the blood thicker. This requires the heart to pump less efficiently, reducing the rate at which oxygen and nutrients reach the muscles and organs. To calculate the needs of normal liquids, it is recommended to make a simple calculation: 35 ml x Kg of weight.

Ingest little iron

An iron deficiency can make us feel weak, irritable, and unable to concentrate. “It makes us feel tired because there is less oxygen traveling to the muscles and cells,” says Goodson. Iron intake should be increased to reduce the risk of anemia: more lean meat, beans, tofu, eggs (including yolk), green leafy vegetables, nuts, and peanut butter, and link them with foods rich in vitamin C (the Vitamin C improves iron absorption when eaten together), Goodson suggests. Note: An iron deficiency may be due to an underlying health problem, so if you are experiencing symptoms of it, you should visit your doctor.

Perfectionism is counterproductive

Striving to be perfect – that, let’s face it, is impossible – makes you work much harder and longer than necessary, says Irene S. Levine, a professor of psychiatry at the University of New York School of Medicine. “Goals are set that are so unrealistic that they are difficult or impossible to achieve, and in the end, the sense of self-satisfaction is lost.” Levine recommends setting a time limit for each project and being careful to obey it. Over time, we will realize that the extra time we were taking was not improving the work.

Make a mountain of a grain of sand

If we assume that we are about to be fired when our boss finds us in an unexpectedly awkward situation, or we are too afraid to ride a bicycle, because we are worried about having an accident, then we are guilty of “catastrophism.” This anxiety can paralyze and depletes us mentally, says Levine. If we find those thoughts, we must take a deep breath and ask ourselves how likely it is that the worst will really happen. Being outdoors, meditating, exercising, or sharing concerns with a friend can help you cope better and be more realistic.

Not have breakfast

By eating we feed our bodies, and when we sleep, the body continues to use what it consumed at dinner last night to keep its pumping of blood and oxygen flowing. So, when we wake up in the morning, what we need is to refuel with breakfast. Avoiding it will make us feel slow. Goodson recommends a breakfast that includes whole grains, lean proteins and healthy fats. Good examples are oatmeal with protein powder and some peanut butter; a fruit smoothie, protein powder, low-fat milk and almond butter; or eggs with two slices of whole wheat toast and low-fat Greek yogurt.

Live from junk food

Foods full of sugar and simple carbohydrates rank high in the glycemic index (GI), an indicator of how quickly carbohydrates raise blood sugar. Constant blood sugar spikes, followed by heavy falls, cause fatigue during the course of the day, says Goodson. To keep blood sugar stable you have to have a lean protein along with a whole grain at each meal, says Goodson. Some good options are chicken (baked, not fried) and brown rice, salmon and sweet potato, or salad with chicken and fruit.

Trouble saying no

Nice people often hold themselves at the expense of their own energy and happiness. To make matters worse, you can make them resentful and angry over time. So whether it’s the children’s coach asking you to bake cookies for your soccer team or your boss to see if you can work on Saturday, you don’t have to say yes. Get ready to say “no” out loud, suggests Susan Albers, a clinical psychologist, licensed by the Cleveland Clinic and author of several books on eating habits and her link with emotions says: “Try it only in your car.” “Listening to yourself say the word out loud makes it easier to say than when the next opportunity requires it.”

Having the messy office

A messy desk mentally depletes by limiting the ability of concentration and your brain to process information, according to a study by Princeton University. “At the end of each day, make sure your work and personal items are organized and stored,” Lombardo suggests. “It will help to start the day in a positive way, the next morning.” If the office needs a major reorganization, you must avoid being totally overwhelmed, and move forward one step at a time: start by tidying up what you can see, then moving through the desk, one drawer at a time.

Work on vacation

Checking email on what should be a relaxing situation like being in a pool puts you at risk of “burnout,” Lombardo says. Unplugging and allowing yourself to really rest makes it easier for the mind and body to rejuvenate and then return to the office stronger. “When you really take breaks, people are more creative, productive and effective when they return,” says Lombardo.

Have a glass of wine (or two) before bedtime

A drink seems like a good way to relax before bedtime, but it can be counterproductive. Alcohol initially depresses the central nervous system, producing a sedative effect, says Allen Towfigh, director of Neurology at New York, a specialist in Sleep Medicine. “But ultimately, sabotage the maintenance of sleep.” Alcohol produces a rebound effect as it is metabolized, which creates an abrupt increase in the adrenaline system, he says. That’s why they are more likely to wake up in the middle of the night after having been drinking. Dr. Towfigh recommends stopping all alcohol three or four hours before bedtime.

Check mails before bedtime

The dazzling light of a tablet or smartphone, or the computer’s backlit display, can alter the body’s natural circadian rhythm by suppressing melatonin, a hormone that helps regulate sleep and wake cycles, says Dr. Towfigh The digital light sensitivity of high-tech toys can vary from person to person, but in general it is a good idea to avoid all the technology for an hour or two before bedtime, he recommends. Can’t you avoid checking your cell phone before resting your head on the pillow? Going forward, keep at least 14 inches away from your face to reduce the risk of sleep interference.

Rely on caffeine to spend the day

Starting the day with a shake of caffeine is not the big deal. In fact, studies show that up to three cups of coffee a day is good for you. But the use of caffeine incorrectly can cause serious disturbances in the sleep-wake cycle, explains Dr. Towfigh. Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep, as it accumulates, he explains. A study published in the Journal of Clinical Sleep Medicine revealed that caffeine consumption affects sleep, even six hours before bedtime, so when moving away from mid-afternoon you have to be careful.

Go to bed late on weekends

Overnight sleep on Saturday all Sunday morning unbalances the sleep cycle and Mondays are very difficult, with high rates of sleep deprivation, says Dr. Towfigh. While not getting out of touch can limit social life, you have to try to wake up around the normal time the next morning and then take a nap in the afternoon. “Napping for 20 minutes or so allows the body to recharge without entering the deepest stages of sleep, which can cause you to wake up more tired,” he says.

 

 

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Summary

American psychiatrist Edmund Jacobson believes that people are constantly tired and tired because we have not learned to relax.

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