5 hidden reasons for regular fatigue

Feeling tired all day? Let's find out why.

1. Get enough daylight:

• right when you wake up, look out the window at the light, but don't stare at the sun

• the brighter your room or office is during the day, the more awake you'll feel. It also makes it easier to sleep at night

• use warm, soft lights at night, like a floor lamp

Daylight really affects how awake you feel because it controls your body's clock. Light influences circadian rhythms, which in turn affect when and how much we feel alert. The neuroreceptors in our eyes catch the daylight and tell the circadian center of the brain to be awake. When it's dark, they signal it's time to sleep.

2. For breakfast, pick foods high in protein, healthy fats, and fiber:

For example, fried eggs with bacon and salad is a better choice than pancakes, toast, or cereal.

Your breakfast choice impacts your energy. Simple carbohydrates and high glycemic index foods can cause sharp fluctuations in blood sugar levels, with insulin levels rising sharply and then falling just as rapidly. Studies show this increases the level of depression by 38%. This can make you feel tired and worsen your mood.

3. Don't overeat! You should eat enough - not too little and not too much.

Eating the wrong amount can make you feel bad.

Overeating redirects blood to the gastrointestinal tract, reducing energy. You might feel dizzy or sleepy. Our body is like saying lie down, rest, let me digest this.

4. Drink enough water throughout the day.

You need to keep your body's hydration level steady all day long. Not just water, but soups, tea, coffee and other drinks help too.

Even slight (even 2%) dehydration can lower energy levels.

5. Drink coffee 90-120 minutes after you wake up, not right away.

When you drink coffee affects how vigor you feel. Coffee blocks adenosine hormone that makes you sleepy. Right after waking up, its levels are high. If you block it with coffee at this time, it will strike back as soon as the effect of caffeine wears off. And all the fatigue will hit you at once. The optimal time for coffee is 90-120 minutes after waking up, in this case, after the effect of caffeine wears off, adenosine will attach to the receptors more naturally, and you will not feel a strong wave of fatigue.

Warm regards,
Kos

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