Lack of restful sleep is not the only reason for your persistent fatigue or lack of energy. Some bad habits can exhaust you, both physically and mentally. Here is how to revitalize your daily life
1 💡 YOU ZAP YOUR WORKOUT WHEN YOU ARE TIRED
Do not practice your favorite sport when you feel tired in the idea of saving your energy reserves has, in fact, the opposite effect. A study by the University of Georgia analyzed sedentary but healthy people who began to exercise three times 20 minutes per week. It turned out that they had more energy and felt less tired after six weeks. Exercising on a regular basis stimulates endurance and strength, improves the cardiovascular system, and more effectively brings oxygen and nutrients to muscles and organs. The next time you are tempted to dive into your sofa after work, instead make a little invigorating tour of the block, you will not regret it.
2 💡 YOU DO NOT DRINK ENOUGH WATER
Even being a little dehydrated – 2% of normal body fluid level – can lower energy levels, according to American nutritionist Amy Goodson. Body dehydration reduces blood volume, making the blood thicker. As a result, the heart needs to pump more, which reduces the rate at which oxygen and nutrients reach the muscles and organs. It is advisable to drink at least 1.5 liters of water per day.
3 💡 YOU DO NOT CONSUME ENOUGH IRON
An iron deficiency can make you apathetic, irritable and unable to concentrate. To reduce the risk of anemia, it is advisable to consume beef, tofu, eggs, green vegetables, hazelnuts and accompany them with vitamin C which promotes better absorption of iron. Supplements are also available in pharmacy.
4 💡 YOU ARE PERFECTIONIST
Aim for perfection – admit it impossible to achieve – makes you work longer and harder than necessary, says Irene S. Levine, a professor of psychiatry at the New York University School of Medicine. “You impose goals that are so unrealistic that they are difficult and even impossible to achieve. In the end, there is no sense of self-satisfaction.” The psychiatrist recommends setting a time limit for her projects and sticking to it. When you cannot say “no” to all the solicitations that reach you (professional and private) you sleep badly and become embittered.
5 💡 YOU ZAP THE BREAKFAST AND EAT THE “JUNK FOOD”
The food that is swallowed is very important also for the quality of sleep, and especially that consumed before bed for a good digestion. After a night of fasting, it is important to regain strength with a good breakfast. The zapper makes you soft. A good breakfast that will re-boost the metabolism must include whole grains, proteins and healthy fats.
6 💡 YOU HAVE A MESSY OFFICE
A disorderly office is tiring psychologically and prevents information from being treated effectively, according to a study by Princeton University. “At the end of the day, it’s important to put away your personal belongings,” she suggests. “This will help you start on a good foundation the next day.”
7 💡 YOU WORK DURING YOUR HOLIDAYS
Consulting your emails on leave while you try to relax around the pool can lead you to overwork or burn-out. Tip: Disconnect as much as possible to allow your mind to fully recharge. “When you take real breaks, you come out more creative, productive on your return.” The same principle applies for the late consultation of his mails, before going to bed. Moreover, in this case, the blue light emitted by the Smartphone or the tablet prevents melatonin, the sleep hormone, from being stimulated. Ideally, disconnect at least one hour before bedtime.
8 💡 YOU DRINK A GLASS (OR TWO) OF WINE IN THE EVENING
Drinking a glass of alcohol seems to be a good idea to relax at the end of the day but it can also have adverse effects on the night ahead according to Allen Towfigh, director of a sleep clinic in New York. “Alcohol can create a rebound effect when metabolized, which causes a surge of adrenalin in the system,” says the doctor. The result is an awakening in the middle of the night. The doctor recommends stopping drinking alcohol 3 hours before bedtime.
9 💡 YOU DRINK TOO MUCH COFFEE DURING THE DAY
Starting the day with a cup of coffee is not the problem – studies even suggest that three cups of coffee a day are beneficial – but consuming too much can seriously disrupt sleep. According to a study published in the Clinical Sleep Medicine, drinking a cup of coffee 6 hours before going to sleep can affect the quality of sleep.
10 💡 YOU SLEEP AT THE WEEKEND
Sleeping on Sunday after a night of madness is certainly nice but is very bad for your sleep rhythm. It is preferable, on weekends, to get up more or less at the same time as in the week and take a nap (not more than 20 minutes) in the afternoon, at the risk of not being able to fall asleep Sunday night and insomnia until Monday morning. A 20-minute nap allows the body to recharge without going into a deep stage of sleep that makes it even more tired.