first, rhythm and fatigue
due to the influence of waking sleep cycle, people will feel drowsy and energetic at the same time every day. Conforming to this rhythm and ensuring adequate sleep is very important to eliminate fatigue. For example, if a person falls asleep between 11 p.m. and midnight, his expected peak of excitement will appear around 10 a.m. Some people also have a second peak of excitement, which occurs between 6 p.m. and 9 p.m., and may feel tired from 1 p.m. to 4 p.m.
wakefulness sleep rhythm is mainly dominated by light, but it will also be controlled by various activities, such as exercise, talking with people, etc. Therefore, when you sit at your desk and start “nodding”, you might as well get up and talk to your colleagues, and the sleepers will be driven away.
the best way to deal with rhythm is to make your arrangement fit in with it. For example, put the work of dealing with people – making phone calls, taking children to the playground, etc. in the afternoon, which will help you survive a depressed afternoon, and use the two excitement peaks of 10 a.m. or 6 p.m. to complete the most focused work such as paying bills and reading reports.
second, diet and fatigue
whether you are tired or not depends largely on what you eat.
kinds
carbohydrates can increase a chemical called serotonin in brain cells. This chemical has a hypnotic effect. If you eat too many carbohydrates at noon, you will be sleepy all afternoon. High fat diet is difficult to digest, so it can not provide “fuel” for brain and muscle in time. Excessive intake will also make people become a “lazy man” in the afternoon. To maintain energy throughout the afternoon, you must mix carbohydrate and protein rich foods. In addition, the decrease of vitamins and trace elements in the body will also lead to fatigue, so you should eat enough fruits and vegetables. There is a little-known element boron, which plays an important role in concentrating and eliminating fatigue. Boron rich foods include grapes, carrots, apples, pears, peaches, peanuts and so on.
quantity
maintaining a balanced blood glucose level is conducive to the continuous input of “fuel” into brain and muscle cells. The best way to achieve this is to change three meals a day to five. In addition, don’t eat enough before doing important work to keep your head clear.
candy
when someone is tired, they often hope to recover their energy by eating a piece of sugar or other sweets, but it is often useless, at least not for long. This is because sugar is absorbed by the human body in a very short time and enters the blood flow to raise blood sugar, but it can only last for half an hour. At this time, you should eat compound carbohydrate foods such as muffins, biscuits or fruits. These foods can maintain a balanced blood glucose level for a long time, and people will not feel tired.
coffee
a certain dose of caffeine can improve thinking ability, but a large amount of caffeine can not enhance the anti fatigue effect.
third, exercise and fatigue
when tired, if you go outside for a walk, you can recover your energy in a short time because the secretion of adrenaline increases at this time. However, if you want to maintain sustained vigorous energy, you must exercise regularly – 30-40 minutes of brisk walking 4-5 times a week or 30 minutes of jogging 3-4 times a week.
short time exercise also has a certain effect. It can start from 3 times a day for 5 ~ 10 minutes each time, and increase to 2 times a day for 8 ~ 12 minutes each time. After a month, you can have a one-time long-term exercise.
exercise must work hard to benefit, but pay attention to avoid excessive exercise. If you “lose the battle” every time you exercise for less than a few minutes, it means that you pay too much physical strength and should be adjusted.
fourth, emotion and fatigue
physical fatigue is often a sign of poor mood, especially when there is depression or anger. Extreme fatigue and feeling physical deterioration should be regarded as red signals sent by the body. In addition to trying to eliminate organic diseases, we should also consider whether it is related to environmental factors. For example, a new boss makes you nervous, or something at home makes you angry and depressed, etc. Emotional depression also needs to consume a lot of energy. We should realize that although the environment cannot be changed, we can learn how to look at and deal with all kinds of unhappiness brought by the environment, try to get rid of depression and restore vitality.
fifth, breathing and fatigue
in tense sports competitions, athletes have no time to take into account fatigue. Their trick is to take a deep breath – to get energy from the air. The method is to slowly and deeply inhale air from the nasal cavity (count from 1 to 4) until you feel that the lower abdomen is full of gas, then hold your breath (count from 1 to 8), let the air “circulate” in the body, and finally exhale slowly, exhale and contract the lower abdomen. Repeat this for 3 times. This is another way to “calm down” your emotions when you are faced with a challenge, such as when you are faced with a challenge.