Tired, tired, get through, sleep, is another hero!
However, things may not be that simple. More commonly, they cannot get up after sleeping for a long time.
Either I don’t think of it, or I feel tired!
In fact, those things you do inadvertently will also lead to your exhaustion.
The following 10 things that make people more tired, everyone hide.
Lack of exercise
If your excuse for not exercising is that you are too tired, then this excuse will not work in the future.
Research shows that energy will obviously improve after exercising at least 20 minutes at a time three times a week for 6 weeks.
Regular exercise will increase your strength and endurance and make your heart work more efficiently.
Let’s move, even if it’s just a simple brisk walk, it can make you more energetic.
Drink less water
From the point of view of nutrition supply, water shortage will affect the working efficiency of the heart, resulting in nutrients not being well transported to various organs of the body, which will make people more prone to fatigue.
However, how has drunk enough water? In short, it is [8 glasses of water per day].
< < Dietary Guidelines for Chinese Residents 2016 Edition > > Adults are recommended to drink 1,500-1,700 milliliters of water every day, and the average cup is almost 200-250 milliliters, which translates to 7-8 glasses of water.
Lack of iron
Iron is an essential substance for human body to produce hemoglobin, which bears the important task of transporting oxygen in the body.
If there is iron deficiency, the oxygen transported to muscles and cells will decrease, and people will easily feel tired, dull, weak and unable to concentrate…
What, you said to use an iron pan to stir-fry to supplement the iron? Unless you eat one pot at a time, it is definitely not enough.
It is recommended that you eat some iron-rich foods, such as lean beef, eggs (don’t throw away egg yolks), dark green leafy vegetables, nuts, peanut butter, etc.
A little trick, these foods are eaten with fresh vegetables and fruits rich in vitamin C, which can make iron absorb better.
However, one thing to remind everyone is that iron deficiency may also be caused by diseases. If you have the above-mentioned iron deficiency symptoms, you must see a doctor first.
No breakfast
As the saying goes, people are iron and rice is steel. After a night’s consumption, the body needs to supplement some energy before it can run at full power.
A perfect breakfast should include: staple food + protein + fruits and vegetables + nuts.
I feel so troublesome that I might as well not have breakfast. In fact, it is very simple, follow this:
- Staple food: such as bread, steamed bread, steamed buns (skins), porridge and noodles. If conditions permit, You can choose sweet potato, corn, red bean, purple rice and other coarse grains, coarse grains and whole grains. Protein: Milk, yogurt, cheese, eggs, soya-bean milk, dried beans, meat and other foods. Fruits and nuts: It is an extra point. A small fruit and a handful of nuts can increase the nutrition and fun of breakfast, and are also suitable for extra meals in the morning. Vegetables: Most people are not convenient to eat in the morning, which is an extra point. But as long as you take a little care, cook a small bowl of vegetables or add a plate of cold vegetables when cooking noodles and dumplings, it will be great.
Eat too much high-calorie food.
Do you have to patronize roadside restaurants three times a day or order takeout directly?
Most of these foods are high in salt, fat and calories, and have high blood sugar raising ability. However, excessive fluctuation of blood sugar level can easily lead to fatigue.
It’s a mess everywhere
Psychologists have found that whether at home or in the office, too messy an environment will make people unable to concentrate, limit the brain’s ability to process things, and easily feel agitated and tired.
I have an experience to share with you: tidy up the desktop (including the computer desktop) every day after work! ), when you get home, clean up your bedroom.
A clean and tidy environment will definitely make you feel good the next morning.
Drink before going to bed
A drink before going to bed is beautiful to think about… but think about it is enough, don’t really do it.
Although alcohol can inhibit the nervous system and make people daze, the subsequent metabolic process will cause the adrenal system to be excited and seriously affect sleep, which is why some people wake up in the middle of the night after drinking.
Therefore, in order to make you not a [tired] person the next day, don’t drink alcohol (or alcoholic beverages) 3-4 hours before going to bed.
Of course, if there are special circumstances, you can indulge once in a while, but don’t get drunk every night.
The mobile phone never leaves the hand.
Smartphones, tablets, notebook computers… surrounded by various display screens before going to bed.
However, the light on these screens is not weak, which not only irritates your eyes, but also disturbs your biological clock.
Therefore, if you really want to have a good rest, I suggest you put your mobile phones and computers aside.
Stay up late on weekends
On weekends, indulge, stay up late to play games, watch movies, and then sleep for most of the day?
If you often do this, then no wonder others are not in good spirits.
If you have to endure it, you must remember to take a nap when you are tired the next day. The 20-minute time is just right. Don’t sleep too long, or you will be more tired when you wake up.
When I was on vacation, I was still working!
This was supposed to be a pleasant vacation, but I was writing articles with a computer in my hand…
In fact, this will not make the work more efficient, but there will be a risk of [overwork].
Better be nice to yourself!