More and more Americans are suffering from exhaustion due to various reasons. These reasons are: error sleep habits, poor eating habits, lack of exercise, stress, etc. Here are some ways you can take back that day and feel more and more revitalized
Desire to feel better, self-control, support from friends and family.
A good place to start would be to reset sleep habits. Too many people lack the proper amount of sleep to feel restored and renewed. It is recommended that you have 7-8 hours of sleep a night. The key to good rest is sleep at night section. For those of you night owls you might want to turn around your daily schedule and return to an earlier sleep patter. For the best sleep you should sleep in a cool / dark environment. Make sure there is not much noise from outside the room you choose to sleep. If you have trouble getting to sleep in the first place. Try to exercise for 30 minutes 4-5 hours before laying to rest. You can also try drinking a glass of milk, some prefer it hot, to help you doze off more quickly. Milk contains tryptophan chemical, just like in Turkey, which cause drowsiness. Sipping on chamomile tea can have a similar calming effect. Remember not to drink water a few hours before sleep. You do not sleep interrupted by late night bathroom trips.
Make sure you eat a healthy balanced diet. Eat six small meals as opposed to 3 large meals spread throughout the day. Try taking supplements as a multi vitamin, vitamin C, fish oil, and / or ginseng. Take sugar from your diet especially high fructose corn syrup. Limit carbohydrate intake and try to eat gluten-free products. Substitute chicken, fish and soy for red meat to get protein. Stay on the diet, and do not deviate.
Do 30 minutes of aerobic exercise every day. Activities such as running, cycling, swimming, skating, sports, etc., would all be good choices. Add weight training to diet after you build up some stamina. Start with light weights and as you get stronger, you can go up the amount you spend.
Remove yourself from stressful situations. They just make you feel more tired. Finding ways to deal with stress at work, so you do not take it home with you. When you get home take a hot bath or shower to release tension. Massages can be therapeutic. Exercise of course is a natural stress reliever. Meditation can be helpful. I prefer to pray. It allows me to dispel any resentment from inside and refocus my direction and focus. Try to find something that works best for you.
Tips and Warnings
Ask your doctor if you have heart or health problems before starting any exercise or changing your diet.
Be persistent. Change does not happen overnight. Believe and you will achieve.