3. Breathe fresh air
Air regularly. The best way to do this is by opening the windows wide for a few minutes. “If cooler air flows into the room, this is a cold stimulus for the body that encourages you,” recommends the sleep physician. If it is stuffy in a room or you have the feeling the oxygen content is decreasing, then this is not due to a lack of oxygen, by the way. “Even in a poorly ventilated room, the oxygen content does not change significantly,” says Geisler. It is rather substances that accumulate in the room air, which make tired and unfocused. Carbon dioxide serves as a clue. The gas in the room air comes mainly from our lungs. This is because when we breathe in we take in oxygen and when we breathe out we give off carbon dioxide. Heat also plays a role. A room appears poorly ventilated if it is too warm. This also makes us sleepy.
4. drinking coffee
Coffee makes you awake. The caffeine contained in it works quite quickly, already after 15 to 30 minutes. After that, the effect wears off again. People who drink coffee every day often react less intensively to the wake-up stimulant than someone who only has a cup occasionally. It’s important to know that “caffeine has an average half-life of three to five hours,” says Geisler. That means that after this time, a good half of the ingredient is still in the body. The substance then no longer has a real wake-up effect, but it can still affect bodily functions. “Do you tend to sleep disorders, you should therefore not drink coffee too late in the day,” advises the sleep physician. Coffee or caffeinated drinks in the late afternoon or evening can deprive sensitive people of sleep.
5. Take a short nap
“A short nap is the most effective measure against fatigue,” says the Regensburg expert. If it’s possible, lie down for – as the Americans say – a power nap. When driving, such a mini-sleep break in the parking lot can even be life-saving. You don’t have to completely drift off, napping is enough. “Limit your short nap to a maximum of 30 minutes,” Geisler recommends, “so you don’t fall into a deep sleep.” The invigorating effect of a nap lasts for about four to five hours, according to Geisler. Important: Those who often have trouble falling asleep or wake up at night should not nap too late. “Definitely don’t fall asleep in front of the TV in the evening.” In some circumstances, it may even make more sense to avoid sleep altogether during the day.
These are some remedies for fatigue that will definitely help you. However, if you are really tired often and regularly during the day, you should see a doctor. Also, if you have trouble falling asleep or sleeping through the night, it is advisable to have this checked out by a doctor. Perhaps there are too much stress or sorrow is to blame. But you may also have an depressive mood or another illness that makes you tired. Only when you have clarified your fatigue and it has no physical and organic cause, you can do something about it yourself.
After all, fatigue has many causes – first and foremost: too little sleep. Constant fatigue sometimes also indicates certain diseases or a chronic fatigue syndrome.
Overview of possible causes of fatigue::
- Life circumstances
- Lack of sleep (also due to sleep disturbances caused by illness, von sleep apnea, narcolepsy or other causes)
- Lack of exercise
- High-fat and high-calorie food,
- Slimming diets
- Fluid deficiency
- overweight, underweight
- Magnesium deficiency
- Weather influences, strong sun exposure (up to heat stroke), hypothermia
- Stress, overwork, underload
- Sorrow, worries in professional and private life
- In women menopause
- Staying in poorly ventilated rooms, excessively dry air
- Working with toxic substances (wood preservatives, insecticides, lead, aniline, benzene)
- Mental illness,
- Nerve disorders
- Neurological diseases
- (diseases of the central nervous system in the brain with disturbances in the vegetative nervoussystem: Parkinson, multiple Sklerose, dementia, Migraine)
- Acute and chronic internal diseases
- Cold, Flu
- Glandular fever(Symptoms of fatigue sometimes persist long after illness has been overcome)
- Chronic Sinusitis
- Facial erysipelas (herpes zoster infection)
- anemic: Vitamin-B12-Deficiency anemia and other forms of anemia
- Fluctuations and changes in blood pressure: Low blood pressure, Hypertension
- Heart disease: Heart failure, Cardiac arrhythmias Heart muscle inflammation, AV-Block
- Lung diseases: Chronic bronchitis, COPD,
- Kidney diseases Kidney inflammations, chronic renal failure
- Liver disease: Hepatitis A, B, C, Alcoholic hepatitis, alcoholic Fatty liver, Meulengracht’s disease (familial Jaundice)
- Hormonal imbalances: Hypothyroidism, Hyperparathyroidism, Arenocortical insufficiency (Morbus Addison)
- Diabetes mellitus type 1, type 2 and secondary diseases such as diabetic nephropathy (damage to kidney vessels that can lead to kidney failure with corresponding symptoms can lead)
- Autoimmune diseases: Rheumatoid arthritis, Sjögren-Syndrom, Lupus erythematodes, Allergies and much more
As you can see, many things can be to blame for the fact that you are constantly struggling with fatigue. But what can you do to get this – often annoying – situation under control? We have some tips for you:
- Improve your lifestyle
Anyone who has identified everyday stresses and unfavorable life circumstances as the cause of frequent, pronounced fatigue should also take a consistent approach here. Changing ingrained habits and behavioral patterns often proves difficult, but for profound well-being, it is absolutely worthwhile.
- Find your healthy normal weight (eat healthy and conscious)
- Improve your sleeping habits (e.g. by a ritual in the evening)
- Try to avoid or reduce stress (e.g. through sports).
- Relax regularly (e.g. meditation, yoga)
There are also some medicinal herbs recommendations that are effective against fatigue:
Ginseng, Eleutherococcus, Camu Camu, Guarana or Maca are just some from the anti fatigue medicinal herbs list. They strengthen and stimulate the body functions and help fight physical or moral fatigue.
Ayurveda swears by Ashwagandha, it is one of the best herbs for fatigue. Good medicinal herbs for fatigue such as ashwagandha is particularly useful for combating anxiety, stress and adrenal dysfunction and can be a good alternative to antidepressants. Ashwagandha, one of the anti fatigue herbs, lowers cortisol (stress hormone) levels and improves natural testosterone and DHEA levels. These are hormones that contribute to the maintenance of muscle mass. Anti fatigue medicinal herbs like these also calm inflammation.
Good anti fatigue medicinal herbs like Ashwagandha roots have been used for medicinal purposes for thousands of years. In classical Ayurveda, the following properties are attributed to it:
- Medhya (promotes mental and cognitive development)Balya (erhöht Kraft und Erholung)
- Rasayana (rejuvenating or life-prolonging substance)
- Nidrajanana (Sleep Promoter)
Today, Ashwagandha, one of the anti-fatigue herbs, is especially known for its ability to promote energy and stamina without stimulating the heart. Most commonly, Ashwagandha is administered once or twice daily before meals in doses of 500 mg. Maximum responses are usually observed within 2 to 4 weeks of regular use.
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