Let's speak frankly ... you and I know that the difference between us and J. Rolling and Elon Musk is not their superiority in intelligence to us, or that they have more motivational energy than us, and also it is not about whether you work or not.
The only difference between us and them is that we are tired constantly, and if it were not for this very small difference you could write every two chapters of a novel before heading to your work, and then small tasks such as studying for exams would be very easy.
But you can't do this because you look like a zombie! ... not exactly, but those bulges under your eyes and a feeling of slowness in your work and life makes the likeness more, and more importantly, you do not have the energy to do the things you want to do. So, we'll explore some of the ways that will help you break that cycle of constant fatigue and exhaustion, and move into a state of vigor, high energy, and the ability to do whatever you want.
Before we start, it must be noted that we are not talking about conditions such as chronic fatigue syndrome and SEID that affect millions of people around the world, and what I am talking about is the general condition of stress that affects a lot of people, which can be prevented entirely by adopting some habits Simple health, the most important of which is good sleep.
Respect your sleep cycle:
The recommendations of the National Sleep Foundation of the United States of America state the number of hours each person should sleep according to age:
Adolescents (14-17 years): 7-9 hours.
Young adults (18-25 years): 7-9 hours.
Adults (26-64 years): 7-9 hours.
Older adults: (up to 65 years): 7-8 hours.
If you set the alarm to match the number of hours of sleep required for you, and you still wake up as if a large transport truck has passed over you while you sleep, this is because you most likely do not respect the sleep cycle of your body.
Sleep occurs through several different stages that depend on the activity of the brain, where together they constitute what is known as the sleep cycle, and what you need to know about it is that waking you in the wrong stage will make you feel tired and you will not be comfortable after waking up, so using an alarm in this case is dangerous for you.
In the ancient time before the alarm clock and light bulbs were invented, the sleep times were proportional to the day and the night, as was the period in which the sleep cycle itself was governed, so people woke up feeling comfortable unless they were interrupted in some way, perhaps by cock crowing.
As Pierce J. Howard said in his book "The Owner's Manual for the Brain":
"A person who sleeps only for five or six hours while completing his sleep cycles wakes up more comfortable than a person who slept ten hours, then wakes up in the middle of the sleep cycle."
The average sleep cycle takes ninety minutes, and it varies from person to person. Thus, you can calculate the time when you need to wake up so that you are comfortable and complete your sleep cycles based on the hour you slept in.
For example, you slept at half past eleven, waking up at eight o'clock will not be good, because in this case you have interrupted your sleep cycle, but rather set the alarm at eight thirty or seven o’clock, and you will find that you feel energized and that you have had enough from sleeping.
Stop the night bats life
Even if your sleep schedule is ideal, you must still have some other problems common to students such as: not exposure to sunlight and not exercising, when you feel tired, going out and walking for some time will be useful, and help you feel better.
A person used to go out to walk and work outside and sometimes for long periods of time, but now the matter is different, everyone spends his time whether it is at work or studying inside buildings behind computers screens and in front of books, and they do not go out to the sun, and this is one of the main reasons for feeling tired.
It may not be as clear as the effect of the sun on humans as in plants, but sunlight is very important in maintaining human energy levels.
Correct exposure to sunlight helps timing the production of melatonin, a hormone that helps you sleep and plays a role in maintaining your daily rhythm, ensuring that you stay in sync with the day and night cycle.
Sunlight is the main plant for vitamin D in the body, and it is important to maintain bone health and maintain the immune system, in addition to supporting the work of the lungs, and most importantly it prevents you from feeling tired. A study conducted in 2014 found a high correlation between vitamin D deficiency and fatigue, In addition to the improvement in fatigue symptoms in patients in the study, they got vitamin D levels back to normal.
This vitamin cannot be obtained from food, and no matter how much effort is made to compensate for the deficiency only through food, this will not be sufficient, nor will it be equivalent to a short period of sun exposure.
People who live in places where the winter period is long suffer more from this deficiency than others, and this may be one of the causes of seasonal affective disorder, or what is known as depression of the seasons change. Therefore, it would be good to get vitamin D from sources other than the sun.
Some people think that doing intense and stressful exercises is a good thing to feel active and avoid fatigue and laziness, but in fact, walking for twenty minutes is more effective than intensive exercises in fighting fatigue, and getting rid of the state of confusion in the thinking that you may suffer from.
More coffee
If you drink coffee or any caffeinated beverage, this may be beneficial for you during hours of stress or working for a large project, but the transition from this case to the addiction stage occurs very quickly, and here the problems begin.
Initially, drinking coffee or caffeine late in the day can cause your sleep disorder, and thus will affect your activity the next day. According to one study, less than six hours before bed is late, so if you sleep at midnight make sure Do not drink coffee after 6:00 pm.
If you are addicted to caffeine - drink 4 or 6 cups of coffee! - Or about to become, you can start with these simple steps:
- Switch from coffee or energy drinks to tea: Tea contains less caffeine than coffee does.
- Use an app that helps you win new habits such as: (Habitica) and try the Thirty Days Challenge.
- Drink more water, and make carrying a bottle of water wherever one of your permanent habits goes, as the water helps to raise your energy level, get rid of the state of exhaustion and fatigue, and in fact, the usual advice about drinking eight cups of water per day, is not adhered to. Therefore, constantly carrying a bottle of water will help you with this.
In the end, avoiding a healthy life free from fatigue is the result of some healthy habits that we need someone to remind us from time to time, to work on taking them with some seriousness, and we remember that we have tasks, work, study, and social life that we have to take care of, and goals we want to achieve.
Elliott Hulse says:
The most important part of the whole game, is your part.
“The most important part of the game is your game piece”.
