You’re tired, you can’t think straight and things just aren’t making sense. Maybe you’ve got a deadline and you need to keep going… but nothing is working… Everything just seems too hard. Maybe you’re suffering from mental fatigue, or your brain is so tired and needs a break.
So how can you prevent this from happening and how can you help yourself recover when it does happen? There are so many natural things you can do before you consider popping any pills or relying on caffeine or energy drinks to keep you going.
There are daily habits you can change to prevent mental fatigue, help you to focus for longer and still have energy at the end of a long day.
Diet and nutrition are really important. A healthy diet that includes various fruits and vegetables is important to keep your glucose/sugar levels at an even level without any dips that may cause fatigue.
Your body needs fuel to function, so eating healthy and nutritious food regularly and not skipping meals is really vital in sustaining energy levels.
Also make sure you have a good breakfast — this sets you up for the day and gets you going. Be wary of too much caffeine with your breakfast and throughout the day as too much of this stimulant substance can cause irritability, anxiety and fatigue.
Caffeine can also disrupt your sleep patterns so be careful of how much you consume of it throughout the day and how late in the day you have your last cup of coffee.
Hydration is also so important for our brains to function well. Drink more water and eat plenty of water-loaded fruits and vegetables. Your body and brain work better when you are adequately hydrated.
Sleep is next on the list to be addressed. A good night’s sleep is crucial as this is the time during which your brain cleans itself and reboots for the next day. Adults need 7-8 hours of sleep per night to function optimally.
If you battle to sleep, try avoiding screen time an hour or two before bedtime. Mindfulness techniques have been shown to help relax your brain so you can switch off and fall asleep more easily.
You can also try taking a natural sleep aid, such as relaxing herbal teas or natural remedies. Many dietary supplements can safely help you sleep better and longer, and one of the popular products in this category is called Kavinace, which you can find a detailed review of in this Medium post.
Exercise is the best way to increase blood flow throughout your body, including your brain. It can relax you, help to stabilize chemicals and hormones in your body, boost mood and improve brain function.
Walking is a good way to start. Just walking for 30 minutes a day can improve your overall health, including your mental well-being and energy levels. So take the stairs, park further away from the stores and walk, get off the bus or subway one stop earlier, etc. Small changes can lead to big results.
We sit at our desks for long hours, then get home and crash on the couch. This type of sedentary lifestyle can lead to sluggishness and low energy, both physically and mentally. So get up and get moving!
These are just some of the ideas you can do to help your brain and body stay sharp, spirited and overall healthy. They are very simple steps and you’ve probably heard them before. But instead of dismissing them as you may have done in the past, pick at least one thing, and change it for the better! Try it for 2-3 weeks and see the difference — it will inspire you to pick the next thing and work on that.