Feeling tired not only robs you of productivity and pleasure, it also can make you a real…witch. Studies show that women seem more likely than men to crash and get cranky: that women actually sleep less, stress more, and do more multitasking than men (surprise, surprise). Want to fight the funk and fatigue? Well we have a few tips to put a little pep back in your step!
1. Exercise – WebMD says even a brisk 10-minute walk not only increased energy, but the effects lasted up to two hours. And when the daily 10-minute walks continued for three weeks, overall energy levels & reduces stress. It also gives your cells more energy to burn and circulates oxygen. And exercising causes your body to release stress hormones that in modest amounts can make you feel energized.
2. Take a Power Nap - a 60-minute "power nap" can not only reverse the effects of information overload, it may also help us to better retain what we have learned.
3. Control Stress - Stress-induced emotions consume huge amounts of energy. Talking with a friend or relative, joining a support group, or seeing a psychotherapist can all help diffuse stress. Relaxation therapies like meditation, self-hypnosis, yoga, and tai chi are also effective tools for reducing stress.
4. Lighten your load - One of the main reasons for fatigue is overwork. Overwork can include professional, family, and social obligations. Try to streamline your list of “must-do” activities. Set your priorities in terms of the most important tasks. Pare down those that are less important. Consider asking for extra help at work, if necessary.
5. Don't Skip Breakfast -- or Any Other Meal - Studies show that folks who eat breakfast report being in a better mood, and have more energy throughout the day. Studies published in the journal Nutritional Health found that missing any meal during the day led to an overall greater feeling of fatigue by day's end.
6. Drink More Water and Less Alcohol - Try cutting down on the amount of alcohol consumed in the evening, alcohol may help you fall asleep, but it interferes with deep sleep, so you're not getting the rest you think you are -- even if you sleep a full eight hours. Sometimes, even slight dehydration can leave you feeling tired and lethargic. So drink water! There's always going to be some debate about how much water you should drink daily. No matter if you decide on 4 vs. 8 glasses, just DRINK UP! You will feel more alert, which means you will LOOK more alert.
7. Avoid smoking – Did not know that smoking actually siphons off your energy by causing insomnia. The nicotine in tobacco is a stimulant, so it speeds the heart rate, raises blood pressure, and stimulates brain - wave activity associated with wakefulness, making it harder to fall asleep. Once you do fall asleep, its addictive power can kick in and awaken you with cravings.
8. Instant -energy blast: Eat an apple, pear, or orange. These fruits (as well as veggies like beans or peas) are also packed with vitamins, minerals, and antioxidants. And they give you a dose of fiber, which keeps you regular and at a healthy, less-taxing-to-your-body weight.
Try arming yourself with these simple strategies for instant energy. In no time flat, you’ll be catching your second wind — and then some.