What are the best ways to fix fatigue? Our guide outlines the 5 top things that drain your energy and cause continual fatigue — and how to fix them.
Are you relaxed when you wake up in the morning or do you feel like you haven’t slept enough? Sometimes the cause can be a combination of many energy guzzlers in everyday life. We tell you 5 surprising things that affect your fatigue level.
Fatigue does not have to be serious, even if you should go to the doctor if you are seriously suspected. Sometimes, however, it is simply the way we live our everyday lives that leaves us exhausted.
Constant availability, lots of things that require our attention at the same time, little sleep, a lot of caffeine – the list of things that can exhaust us and ultimately can even stand in the way of our success is really long.
We show you five surprising things that everyone knows from everyday life and that can definitely rob us of our energy. The good news, however, is that they’re all quick and easy to fix and would give you an energy boost right away!
5 factors to fix fatigue
According to research, multitasking itself is a myth. In fact, we don’t do several things at the same time, but we often switch from one task to another. However, this constant refocusing on one task costs us more energy than if we simply ticked off one task before moving on to the next.display
The brain needs oxygen and glucose to function properly. With each jump from one task to the next, the brain consumes more glucose. Glucose is one of the most important sources of energy for our body. The increased consumption makes us tired and limp more quickly.
A study published in 2001 even found that multitasking can reduce our efficiency by 40 percent. Even though the individual change between two tasks sometimes only takes a fraction of a second.
In the long term, however, this time adds up and thanks to the constant alternation between several tasks, the brain learns to concentrate on one task over time. So we lose the ability to go in depth, which is important for real success in one thing.
If you really want to have more energy (and also want to achieve more), you have to fight a bit against our current working habits. Close the ten tabs in your browser and only work on one. Do not check every email as soon as it flutters in, but only check your emails at certain times of the day and not otherwise.
The smartphone can also contribute to this multitasking problem. Do not go to the cell phone every time it flashes, but also set certain smartphone times for it. In the long term, this will make you more efficient and also reduce your stress. The result: more energy.
2. Complaining but not changing anything
It is often said that complaining or a negative attitude makes you unhappy in the long run. In the meantime, tangible research results also support this theory, but on one condition: if you complain and then nothing changes in the condition, you will be unhappy.
So it is not about persuading yourself to consistently positive things and ignoring the negative. You can and should address the negative calmly, but you have to address it constructively to fix fatigue.
In a study by the Journal of Applied Psychology , 121 full-time employees were asked for four weeks what they said at work if they disagreed with something and what their mental state was. The result was that those who linked complaints to a suggestion for improvement had more energy than those who just said that something went wrong without looking for a solution.
The results are not really surprising: after all, there is hardly anything worse than the feeling of being helplessly exposed to your life circumstances. Anyone who realizes that he is not, but has the power to change things that displease him, has more energy by doing so alone.
Most only drink when they are thirsty. As a rule, we only feel thirsty when the body already has 1-2 percent too little water. That means: We only drink when it is actually too late.
With 1-2 percent too little water, we already feel the first physical consequences of dehydration. A study by the Journal of Nutrition found that even healthy, young women who are only about 1 percent dehydrated are already feeling headaches, mood swings, and fatigue.
So if you feel constantly tired or exhausted, you could simply get this under control with more water to fix fatigue.
4. Afternoon coffee
It has been heard so many times: Those who drink coffee late in the day sleep less well at night. But we still don’t really want to believe it. Because often you just don’t feel the effect. If you believe your own subjective feeling, the afternoon coffee doesn’t bother you at all. In fact, studies have now repeatedly shown the negative effect of caffeine on sleep.
A study has now also found that our subjective perception of sleep quality after coffee consumption does not correspond to reality. The researchers in the study both examined the sleep of test subjects in a laboratory and had other test subjects keep a sleep diary themselves.
The subjects who were allowed to rate their sleep themselves stated that they did not experience any effects of caffeine on their sleep. In the sleep laboratory, however, the researchers were able to measure that the other group slept more than an hour less if they consumed caffeine up to six hours before bed.
If you often feel tired and tired, it could be that your 4:00 p.m. coffee is to blame. It actually costs you valuable bedtime. And who sleeps less or less logically also has less energy.
5. Not enough iron
The body needs iron to produce hemoglobin. Hemoglobin is the most important component of the red blood cells and the red blood cells are responsible for the fact that oxygen gets into our cells.
If we don’t get enough iron, our body won’t get enough oxygen. The consequences are tiredness, exhaustion, forgetfulness, inner restlessness, but also visible symptoms such as brittle nails, pale skin or brittle hair.