Are you tired and don't feel like exercising? Don't give in to the chaos just yet, use these seven ways to overcome your chaos fatigue.
1. Move and get outdoors
Exercise is clearly the most effective cure for fatigue! People who exercise a lot have been found to cope better than those who exercise less. Exercise increases feelings of well-being and relieves depression. Two or three times a week of brisk exercise for at least half an hour at a time is enough to relieve symptoms of coma. The best benefit comes after about a month of regular exercise.
The best time to exercise is between five and six o'clock. Moving around this time clears your circadian rhythm, deepens your sleep and increases your alertness during the day. Fresh air and even a small dose of natural light are invigorating.
Try:
Move the way you like
Go out in the daylight
Please note:
Schedule your workout for the afternoon or early evening
Choose a heart rate-raising sport rather than a relaxing one
2. Eat healthy
Eating the right foods can reduce fatigue. It pays to choose healthy options, because eating healthily will keep you feeling more alert and you'll stay alert to make healthy choices. The best way to avoid fatigue is to remember to eat regularly and to eat vegetables at every meal.
Try:
Eat regularly
Eat plenty of vegetables, fruit and berries
Eat fibre-rich foods and whole grains
Please note:
Cut out all the extra white cereals, sugars and hard fats, they only make you more tired.
3. Tackle your sweet tooth
Darkness and fatigue cause changes in appetite and increase cravings for sweets in particular. Cravings become more sugary the less light is available. Sugar is a momentary pick-me-up, but after a quick spike in blood sugar, fatigue hits twice as hard. Recognise your sweet tooth and work to resist the craving, with success rates rising each time.
Try:
Eat enough and remember to drink enough
Try fruit or dark chocolate for a sweet tooth
Go to the shop full, don't stock up on treats at home
Please note:
Indulging is perfectly fine, but sugar is not the way to reduce fatigue. When you do indulge, enjoy the treats to the full.
4. Rest and relax
We need more rest and sleep in the dark season than in summer. Get to bed early and make sure you get enough sleep. Short naps can also help to refresh, improve performance and boost your mood. Relaxation improves mood and helps to improve sleep quality.
Try:
Get at least 8 hours of sleep a night
Take short naps of no more than 15 minutes a day
Relax in your own style
Please note:
Sleeping for long periods and staying on the corner of the sofa can also increase fatigue, so remember to exercise to counteract this.
5. Be in the light
Too little light causes many of us to experience drowsiness. Dimness increases feelings of fatigue and reduces work efficiency. Light therapy can help reduce fatigue and brain fog.
Try:
Spend 30-60 minutes in bright light in the morning
Please note:
Abundant, indirect light works best
Blue, bright or cold light increases efficiency
Reduce lighting before bedtime
6. Enjoy the dark
There is no need to complain about the darkness, because you can also enjoy it. Find the best way to enjoy the darkness. Think about the things you can't do in the light. Go on a moonlight picnic or try dark traversing.
Try:
Burn candles and decorate your home with seasonal lights
Take a moonwalk and look at the stars
Find your own way to enjoy the darkness
Please note:
The body also needs light, so don't spend too much time in the dark.
7. Do fun things together
Spending time with family and friends is a source of energy and energy. Joy and laughter relieve depression and stress. Doing things together takes your mind off the darkness and fatigue. You get a double benefit when you combine time together with activities such as exercise or relaxation.
Try:
Do fun things alone or together
Go for a workout or jog with a friend
Make good food together
Please note:
If you need more time to rest and recover, you can feel free to spend time alone.
