What helps against tiredness the best? - 10 proven tips
Unfortunately, fatigue often strikes not only before going to bed, but also during the day: already in the morning after waking up, after lunch, or at work when you are experiencing a slump in performance. Whether in the office, in the morning, or after work - our 10 tips will definitely help you fight your fatigue. So, what can be done against fatigue and why do we often feel so tired?
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Table of contents
What generally helps against tiredness and where does it come from?
Fatigue is basically a signal from our body that something is missing. There are various causes for constantly feeling tired. Often our fatigue is caused by a deficiency, which can be lack of sleep, lack of exercise, lack of fluids, an unhealthy diet with too few vitamins, or simply too little rest. In general, it is best to listen to your own body here and try to find out where the fatigue is coming from. With our 10 tips, you are sure to find the right answer to the question "What can be done about constant tiredness?".
1. Pay attention to your internal clock: early bird vs. night owl
Some people are early risers, while others are more active at night or in the evening. To be less tired, one should know their own rhythm and follow it. This may not always work, but it can help a lot in overcoming tiredness. Feel free to try it out: next time, just go to bed when you feel tired. Not earlier, but also not later.
2. Sleep better and get rid of tiredness
The best thing you can do to combat tiredness in the morning is to get enough sleep. Sufficient sleep is very important to feel fit and rested. However, a lot of sleep does not necessarily mean less tiredness. Too much sleep is also not good for us. This is because even during sleep, we follow a certain rhythm: light sleep phases alternate with deep sleep phases and so-called REM phases. If this rhythm is disrupted because we sleep too long, we feel more tired. Additionally, from 5 a.m. onwards, the stress hormone cortisol is increasingly released, which can make us wake up feeling more exhausted rather than rested after what seems like a long night.
„The most important thing when it comes to good sleep is actually a good rhythm! Because our whole body works in a circadian rhythm that is oriented towards day and night.“
Dunja Rieber,
Nutrition scientist
3. Cold water and alternating showers combat fatigue
Our third tip is very quick and easy to implement: simply let cold water run over the back of your hand or splash some on your face. This will wake up your mind and body, at least for a short time. A longer-lasting effect can be achieved with contrast showers, where you alternate between cold and warm water. However, this cannot be done quickly in between tasks, but rather you should plan to spend a few minutes – preferably in the morning – for this. Both methods stimulate the circulation and help us overcome our tiredness.
4. Coffee as a wake-up call in the morning and for in between
Coffee is probably the most popular choice when it comes to wanting to get rid of tiredness. This is also shown in a survey by Statista1:
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According to the survey, 76 percent of Germans regularly drink coffee. The German Coffee Association estimates coffee consumption per capita at 160 liters per year (in comparison: water 142 liters). But other beverages such as green tea, matcha, or energy drinks also contain caffeine. But what does it actually do? Caffeine doesn't make us more awake, but rather keeps us awake, and only for a short period of time. The substance affects the central nervous system, stimulating the release of stress hormones cortisol and adrenaline. This raises blood pressure and increases heart rate. Caffeine can help against tiredness in the short term. People who consume caffeinated drinks more often, however, react less strongly over time.
5. Overcoming tiredness: Try taking a nap or power nap in the afternoon
Admittedly, this tip may not be easy for many to implement. Often, there is no time or opportunity (especially in the office or at work) to take a short power nap. However, if you manage to sleep for a few minutes when you are tired, it can work wonders and help you get rid of the fatigue.
Caution: If you sleep too long, you often achieve the opposite effect. The body then falls into the deep sleep phase, and we are very likely to wake up more tired, sluggish, and exhausted than before. To prevent this from happening, when you lie down, you should hold an object in your hand. If it falls to the ground, you will wake up in time and feel refreshed.
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6. A healthy diet as a remedy for fatigue
Vitamins & Minerals | Groceries |
|---|---|
Iron | Legumes, nuts, seeds, etc. |
Folic acid | Spinach, lettuce, kale, strawberries, etc. |
Magnesium | Cereal products, mineral water, green vegetables, etc. |
Niacin | Fish, meat, mung beans, mushrooms, etc. |
Vitamin B2 | Liver, yeast, cereal germ, cheese, etc. |
Vitamin B5 | Meat, fish, oatmeal, whole grain products, etc. |
Vitamin B6 | Meat, fish, whole grain products, bananas, potatoes, etc. |
Vitamin B12 | Meat, fish, seafood, eggs, sauerkraut, etc. |
Vitamin C | Chili peppers, black currants, parsley, bell peppers, kale, etc. |
7. What can you do against tiredness? Quite simply: drink enough
Fatigue can also be caused by dehydration. Therefore, it is important to drink enough throughout the day. It is recommended to mainly drink water, but unsweetened teas are also possible. On the other hand, coffee, soft drinks, and the like cannot compensate for a lack of water and fight fatigue.
8. Exercise or sports outdoors help against tiredness & exhaustion
A short walk, a few stretches, or taking the stairs instead of the elevator - all of these small movements are external stimuli for our body and make us alert. It is best to combine exercise with fresh air. Fresh air also helps us to feel less tired. In contrast to carbon dioxide, which we exhale and is often present in excess in poorly ventilated rooms. If the ratio of oxygen to carbon dioxide is not right, it can lead to fatigue. Therefore, our tip: ventilate regularly, at least once per hour for a few minutes.
9. What can be done against constant fatigue? The motto: Reduce stress & get more rest!
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Who doesn't know it sometimes? Probably almost everyone: the carousel of thoughts before falling asleep. If we are very stressed, put too much pressure on ourselves, or have an endless to-do list, it can lead to sleep disorders. If we consistently sleep poorly and do not allow our body the rest it needs, then it may happen that we are always tired. Therefore, try to reduce your stress and allow yourself enough rest. Bedtime rituals can help you to unwind before going to sleep. This could be a good book, a podcast, or your favorite TV series.
10. SOS: What helps immediately against tiredness?
Not all of our ten tips for combating fatigue can be implemented in just a few minutes. Some tips require questioning and potentially changing your routines. But what helps immediately against tiredness are drinks containing caffeine. These drinks are invigorating, delicious, and super easy & quick to make. Caffeine is considered a stimulant against fatigue for a good reason and can be enjoyed in many variations. Whether it's the classic coffee (also in a different way), a tasty matcha latte, or a black tea with that special something - these drinks are a simple and quick way to get rid of tiredness and be able to start with more energy no matter where you are.
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