In this era of cut throat competitive world most of us have often experience many colleagues describing.About their tiredness especially who are parents have to take care of kids at home and people who have to give their extra time to prove themselves and cover the productivity or meeting high expectations of Organization. Working prolonged hours usually forces people to excessive tiredness which leads to lethargic physical movement and slow cognitive responses. However the good news is adjusting your diet and getting optimum amount of sleep can be enough to overcome all those prolonged issues.
Kick Start Nutrition
The first thing in morning even you don’t like eating breakfast is very important as body is already at fasting of 10-12 hour which a healthy body regime should have and having breakfast gives you energy to work whole day. The morning diet could contain some fruit, fresh or chopped and mix with yogurt or made into a smoothie to whom one can add oats, nuts and some yogurt would make you ready for the day.
Iron is Key
If you are iron deficient your blood would not have enough red blood cells which can carry considerable quantity of oxygen throughout your body and you would feel tired and clueless. This can lead to anemia. Finest sources of iron constitute liver, lean meat, egg yolks, canned fish and shellfish, cereals fortified breakfast, nuts, seeds, leafy green vegetables, beans and dried fruits like apricots, figs and prunes.
Get Enough Fiber
Insufficient quantity of fiber can lead to constipation which makes you really sluggish. You should eat plenty of fruits and vegetables, sprouts, beans, nuts, whole grains and seeds to compensate the requirement.
Ditch Sugar and Drink enough water
Water is essential to vitalize you. Develop a habit to drink at least 8-10 glass a day. Make your body hydrated enough throughout the day. Have habit to sip water before getting thirsty. Avoid sugar based drinks and foods as their high Glycemic Index gives you spike of energy and their comes a sink.
Minerals and Vitamin Recovery
If you eat healthy balanced diet it should incorporate Potassium, Zinc, Phosphorus and vitamin B as they play an important role in building and delivering energy. Magnesium by its nature helps in regulating sleep. Adding to it you should also consume enough protein as it builds and rebuild all muscles and tissues.
Medical Issues
After following above regime if you still feel exhausted talk to your doctor and check if you are undergoing any medical conditions which could be a contributing reason for fatigue like anemia or thyroid problems.
Exercise
Exercise is crucial natural energizer in should be a habit in morning and it would make-ready for the day. Exercise stimulates hormones which help body to get better sleep patterns at night. Don’t try to exercise late night as it would pump your body and would make it difficult for your body to sleep.
Eating too late? Need to change routine
In this world of high time due to excessive work pressure and tight schedules we force our body to eat later than our body is meant for. Eating big meals late-night makes very hard for our body to digest and we start to feel bloated. You need to develop a habit to consume main meal at lunchtime and dinner should be light like whole grain food, protein based small portions and some mix of fruits. The key is plate should be colorful. Avoid store brought precooked/canned foods as they contain artificial flavors, sugar, excessive salts, preservatives and additives is too much harmful for body making you feel very heavy and disturb sleep patterns.
Smartphones and Laptops
Make sure to wind up all your office work and social interaction 2 hours before you are going to sleep.
Smartphones and laptops emit blue light which disturbs sleeping patterns. The light from our devices is “short-wavelength-enriched,” meaning it has a higher concentration of blue light than natural light—and blue light affects levels of the sleep-inducing hormone melatonin more than any other wavelength. Leaving Smartphones/laptop for two hours restores eye movement back to normal would help your body back to normal. If you still find it very hard to switch off your device you can dim the brightness of your devices or you can make use of programs that filter out short-wavelength light in the evening like blue light filter and f.lux.
High Fat Food? Cut it now
There are some food which need is required to be avoided to get a good sleep is fried foods, pizzas, chips, burgers, heavy meat, creamy dishes are not good heart and hence have long term back impact on body however being taken should be avoided post sunset as our body finds it really hard to digest them in night and which leads to indigestion.
Drinks Coffee/Alcohol
A right quality of beverages should be selected at your night time. Avoid all those beverages which contain caffeine like coffees, teas and cold drinks. Restrict yourself with too much alcohol as you may perceive that alcohol relaxes you and fall asleep but that does not completely hold true it actually disturbs the quality of sleep which you attain and creates hindrance in deep sleep.
Ditch Stress
Try not engaging yourself in heated conversation before going to sleep. Make a habit to set a cutoff times to look into all electronic devices as this also leads overthinking while you are in bed and body gets exited state making a hard time to sleep as stress is enemy of sleep.
Deep breathing and Meditation
Slowly and deep breathing leads to slow your heart rate and triggers a good sleep. Additionally get ear plugs which filters out every sound reaching to your ears till 29 decibels which is pretty good to attain sleep.3M Ear plugs are my favorite for this purpose. These ear plugs can also be used to do meditation before sleep.
Sleep Meditation is kind of Meditation a very responsive technique which can be done just before falling asleep which can be attained with help of Ear Plugs. Interested people can contact me to know the methodology. Using this you would be able to do a sleep meditation which unleashes whole 6-8 hours of sleep for both two purposes sleep as well as meditation. It’s very effective technique. Meditation is proven way to relive stress and increase cognitive functions.
Bedtime Routine
Maintain a dim light in room before going to sleep. Treat yourself with clean bed sheets, light loose wardrobes and good fragrance of room. Additionally get your room completely dark as this helps your eyes movement less scope of attention and relaxes brain and signals it initiate deep sleep. Additionally drinking warm milk with honey would let you easily fall asleep and a good quality of sleep can be attained.
If room is too warm it exacerbates poor sleeping patterns, A cool bed room enables a good deep sleep, get a thick comforter in winter or if room is too much chilled.
Getting a warm bath before sleep relaxes your body and send optimum signals to relax you brain and helps to attain a deep sleep.
Hope this article would help you to tackle tiredness and sleep issues. keep Smiling
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