Why you’re always tired and what you can do to feel better.
What is mental fatigue?
Mental fatigue – this is the feeling that your brain is not functioning properly. Simple tasks take you several times longer than usual changsha mobile phone numbers database you have difficulty concentrating, you have to check a written email several times or correct the same paragraph of text. Things that you would usually not pay attention to irritate and interfere with your work.
Mental fatigue – like any other ailment – can be acute or chronic. Acute fatigue is short-lived and subsides after a short break. Most of us experience it after a particularly hard day or during an afternoon break. Acute fatigue is normal. If we ignore recurring states of acute fatigue for too long, it can turn into chronic fatigue and lead to burnout. The sooner you identify the causes of fatigue, the better you will be able to deal with it.
What leads to mental fatigue?
Mental fatigue is a complex phenomenon and usually has more than one cause. It can be caused by physical factors, such as poor nutrition, lack of sleep, hormonal imbalances, or cognitive factors, such as demanding too much from your brain.
Cognitive overload can take the form of focusing on one task for too long or getting distracted by too many things. Worse, worrying about unfinished work is just as mentally taxing as getting it done—meaning even procrastination taxes the brain.
The constant jumping from one task to another can be a real drag. Imagine a chess player trying to plan his next five moves and anticipate his opponent’s response while also checking Slack messages, responding to emails, thinking about what to have for dinner, and thinking about a project that’s been delayed.
Common sense suggests that each successive task tires the chess player’s brain even faster than the last. However, most of us operate similarly in our daily lives – mentally juggling dozens of tasks has become the new norm. No wonder we feel mentally exhausted at the end of the day. Learn a few ways to overcome fatigue and be more satisfied – both with your work and with your life in general.
#1. Provide your body with high-quality fuel
It’s been known for a long time that athletic success is linked to healthy eating email marketing: learn how to make good use of this tool but we don’t always think about mental fitness in a similar way. The brain is powered by the same thing as the muscles – more than half of the glucose in the bloodstream is used to provide energy for our brain. What you eat has a big impact on cognitive function. Here are some tips to help you maintain sufficient energy levels throughout the day:
- Cut back on refined sugar . This is one thing that most scientists agree on. Sugar consumption dulls alertness within an hour and increases fatigue within 30 minutes of a meal.
- Plan your meals ahead of time . If you start looking for a snack when you’re already hungry, you’re more likely to choose a less healthy option. When you’re hungry, you’re not yourself.
- Drink lots of water. Studies show that dehydration negatively affects cognitive functions. Drink lots of water throughout the day – coffee and tea don’t count.
#2. Practice
- Start small. You don’t have to train for a marathon to feel the effects of physical activity: researchers at the University of Georgia have proven that low-intensity exercise, such as walking outdoors, gives you more energy than more active sports.
- Exercise at the same time every day. If you plan something, it is more likely to happen. When you do something at the same time – wake up, take a lunch break, or finish work – it is easier to build a useful habit.
- Choose a sport that you enjoy. If you hate running, it will be hard to organize yourself to exercise regularly. Try a few activities: cycling, yoga, climbing, swimming – and choose the one that you like the most.
#3. Consider your energy levels when planning your day
No matter how much sleep phone database how much walking, or what our blood sugar levels are, we experience natural ebbs and flows of energy throughout the day. These are ultradian rhythms. They are driven by a multitude of processes that are happening in your body—they depend on hormone levels, metabolism, cardiovascular function—and affect your energy levels, mood, and cognitive function. They come in the form of 90-minute energy peaks, followed by 20-minute troughs—all day long.