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It is not uncommon to feel tired or tired from time to time. After all, fatigue is a perfectly normal result of our daily activities and the body’s natural response to doing slightly more than we can handle.
But the problem comes when you start to feel tired. always.
And here is the problem. More and more people complain of lack of energy and do not know how to fix it. In fact, according to Statista research Up to 66% of Europeans felt exhausted. June 2021. And from the same source, burnout rates for US employees are (heavy) 14% between January 2020 and February 2021It is undoubtedly due to the COVID-19 pandemic.
However, the reasons many people feel tired are not purely infectious. So, why has fatigue become such a pervasive experience for modern people? What can you do to charge your battery even when it seems impossible?
In this article, we will look at possible reasons for zero energy and give you some tips on how to increase your energy.
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One of the most common reasons to feel tired comes down to stress. More precisely, the constant fatigue that many people experience comes from untreated chronic stress. This stress (literally) depletes the body’s energy supply and never dies.
According to American Psychological AssociationStress affects the body in many ways.
- The muscles are tense.
- Respiratory rate increases.
- Your heart rate increases.
- Blood vessels dilate.
- Cortisol levels rise.
- Blood sugar increases.
- Digestive processes change.
- Your gut bacteria change.
Given that all these changes force the body to work overtime, it’s not surprising that stress (especially when experienced chronically) makes people exhausted.
what to do about it
Fortunately, learning how to cope and manage stress is one of the best ways to avoid feeling tired 24 hours a day, 24 hours a day.
You can make simple life changes that will positively affect your energy levels. For example, you can try: to exercise. Or practice some form of relaxation (meditation or breathing techniques). And you may decide to be more careful with your environment and take a step back when life gets too stressful.
And to be sure, avoiding stress is not possible for most people. But stress management is definitely there.
lack of sleep
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The second most common cause of feeling tired is probably the most logical. It’s just lack of sleep.
Most sources recommend 7 to 9 hours of sleep for adults. So if you don’t get much at night, the reason your energy is zero may be because you have to grab more Z’s.
how to get a good night’s sleep
Most people experience sleep problems from time to time. But if you can’t get a good night’s rest, you should take a closer look at your sleeping habits.
For example, poor sleep hygiene is a common cause of lack of sleep. But fortunately, it’s easy to fix. try to:
- Go to bed at the same time every night.
- Avoid TV, computer and smartphone screens at least 2 hours before bedtime.
- After 6pm, adjust the lighting to a warmer shade.
- Avoid drinking caffeinated beverages in the afternoon.
- Don’t eat late.
- Invest in some blackout shading comfortable mattress Make the bedroom more suitable for quality sleep.
- Improve the air quality in your bedroom with plants or an air purifier.
- Adjust the bedroom temperature (set to 65 degrees Fahrenheit).
Too much (or too little) exercise
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Sometimes the reason for zero energy has to do with exercise. Going too far in exercise classes is logically exhausting. However, one thing most people don’t understand is that too little exercise can also be an underlying cause of chronic fatigue.
How to get the right to exercise to increase your energy level
If you think your fatigue can result in an unbalanced approach to exercise, there are two main things you should try.
if you exercise regularlyIt’s time to take a look at your workout routine and make sure you’re not overdoing it.
For example, HIIT isn’t the type of exercise that’s right for most people. Exercise 2 or more times a week. Too much hardcore aerobic exercise can put a strain on your body.
Of course, if you want to prevent exhaustion from excessive physical exertion, do not forget about recovery. It’s not enough to just take a break from exercise every week. Proper cooldowns and mobility exercises are just as essential to a healthy body as it gets your heart racing.
If you don’t exercise regularly, on the other hand, add a little more movement to your routine. It doesn’t have to be an appropriate exercise. Make sure you include enough movements per day.
For example, taking a 30-minute walk after lunch won’t help you increase your daily step count. It also has a beneficial effect on blood sugar and may be enough to keep you in proper shape.
See if you can experiment with more types of movements besides walking. Ride your bike to work, do some light stretching on the weekend or sign up for a few yoga classes. if you do that Improve strength, mobility and balance.all at the same time.
mental and emotional exhaustion
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The most common causes of fatigue are physical conditions. However, in some cases, chronic fatigue has nothing to do with physical health, but with mental and emotional states.
In addition to stress, feelings of loss of life, loss of motivation, loneliness, and depression can cause mental and emotional fatigue. And the more this fatigue is left untreated, the worse it gets.
How to fight mental and emotional fatigue
Unlike physical causes of low energy levels, mental and emotional fatigue is not easily overcome. This is not to say that overcoming them is impossible. It takes dedication to make more tangible changes in your life.
The first step should always be to seek help. You can get it from a mental health professional or close friend. But be aware that expressing your feelings is the most influential step to feeling good.
Beyond therapy (or conversation), it’s not a bad idea to experiment with self-care routines that target emotional well-being. Practice mindfulness, meditation or journal writing. Also, consider taking up a hobby where you can relax and do what you love.
And, of course, don’t forget to develop joyous relationships in your life and step back from stressful ones.
Successfully overcome lethargy
If you’ve come to the conclusion that you’re helpless from doing too much (physically or emotionally), make sure you’re not alone.
We also know that raising your energy levels doesn’t have to be complicated, expensive, or make major changes to your routine. Yes, it takes some effort (especially until you figure out what’s exhausting you).
However, once the root cause is identified, simple physical and mental well-being practices can help you feel more energized and take proactive steps to help prioritize your well-being.