hey everyone and welcome to top think today we're going to learn how to stop being tired
all the time now let's begin number one ditch your seat in the last decade daily fatigue has become
an increasingly common problem for people around the world fifteen percent of women say they feel
noticeably tired on a daily basis while over ten percent of men fall into the same category now
that means in the US alone tens of millions of people are exhausted all the time so what's the
problem why are so many people struggling to keep their energy levels up well one answer is hiding
behind something you do for hours every day you do it at work you do it at home you even do it when
you're out with friends if you haven't already guessed I'm talking about sitting the average
American sits for over six and a half hours of their eight-hour workday and it doesn't stop there
when you get home you lie down for another couple of hours watching TV or you sit back on the couch
while you're reading a book without realizing it you're spending eight to twelve hours a day
sitting on your backside now all that sitting is having a major effect on your energy levels
when you sit for long periods of time your body slows down and you start feeling lazy so if you
want to stop feeling tired all the time then you need to stand up and get your body moving a 2013
study found that short bursts of activity are one of the most effective ways to stimulate your body
and your brain whenever possible try to squeeze in fifteen to twenty minutes of exercise yeah I
know it doesn't sound like much but that little burst of activity can give you energy for hours
number two cut your daily coffee around ninety percent of people in the u.s. consumes some sort
of caffeine on a daily basis drinks like coffee tea and soda pump your body full of of milligrams
of caffeine giving you a much-needed burst of energy for a few hours your nervous system goes
into overdrive your heart beats faster more blood rushes into your brain and muscles and
feel-good hormones like serotonin and dopamine improve your mood concentration and productivity
so it's no surprise that so many people rely on caffeine to make it through the day when you're
feeling tired or unmotivated you might turn to coffee or an energy drink to pick you back up and
it probably will but that sudden burst of energy might be hurting you in the long run most people
only pay attention to the short-term benefits of caffeine they experience that increase in
focus and productivity and they get hooked but over time caffeine can have a major impact on
your natural energy levels just think about it if you're constantly relying on coffee to give
you energy won't your body have a harder time feeling energetic on its own oh and that's not
all caffeine consumption also worsens the quality of your sleep at night caffeine makes it harder
for your body to relax and gradually wind down one study found that caffeinated drinks actually
delay your biological clock you'll naturally start falling asleep later and it'll take even
longer for you to enter a deep sleep remember that your body uses deep sleep to encode new
memories detoxify and get ready for the next day so by drinking too much caffeine you're preventing
your brain from functioning at its best so if you want to stop feeling tired all the time just
decrease the amount of caffeine that you drink each day you don't have to immediately cut all
caffeine out of your life that'll just make you feel miserable and even more unproductive but
you should gradually lessen your caffeine intake just try ordering smaller cups of coffee or drink
one less soda each day little by little you'll feel more energetic than ever and it won't be
because of the coffee number 3 pinpoint your stress patterns fatigue doesn't always come
from something you did wrong there are tons of other reasons why you can't shake that stress
and negativity but it isn't always easy to figure out what exactly is stressing you out that's why
some people use a stress Journal to pinpoint the stressors in their life a stress journal
is a place for you to write down everything that stresses you out each day are you worried about
a presentation at work are you anxious about your relatives coming to visit it's important
to consistently keep track of every stressor because your journal will help you identify the
patterns of stress okay let's say you're hanging out with a toxic friend of yours when after just
a few hours you're left feeling frustrated so you go to write it down in your stress journal
but when you look back at the last few times that you hung out with that friend you realize
something they're constantly adding more stress to your life when you see that kind of negative
pattern well then you know that it's time to make a change it might be hard at first but over time
you'll notice a huge difference in your stress and overall positivity number four eat more iron if
you're feeling tired all the time then you may want to take a closer look at the stuff you're
putting into your body many people struggle with fatigue because they aren't eating enough iron
iron is something you'll find in foods like beans whole grains nuts and leafy greens and our bodies
can't function without it we need iron to create a red protein called hemoglobin which gives your
blood its trademark red color but that's not the reason hemoglobin is so important this protein
transports oxygen to every nook and cranny of your body so without the right amount of hemoglobin
your organs and muscles just can't do their jobs your muscles will feel weak your brain will feel
foggy even your lungs will feel weaker when so many things are going wrong in your body you
can't help but feel tired and sickly oh but the good news is getting rid of your fatigue may be
as simple as eating a few more vegetables each day that extra serving of iron could be the difference
between laziness and productivity number 5 excite your mind are you feeling trapped or bored at work
have you lost touch with your favorite hobbies sometimes fatigue means you're just not feeling
inspired when you're constantly doing things that you don't like well it drains your energy
it makes it ten times harder to dedicate yourself to your work the simple truth is you can't force
yourself to feel passionate if you're stuck in a field that you hates if you wake up every morning
dreading going to work well it doesn't matter if you incorporate every healthy habit on this list
that frustration is going to SAP your enthusiasm that's why you should look for opportunities
to get excited it doesn't matter if it's a new project at work or a hobby that you're trying on
the side just make sure you feel challenged and inspired as often as possible number six shrink
your meals most of us have eaten three meals a day for our entire lives one in the morning one
in the early afternoon and one in the evening but these three meals may be weighing you down more
than you think the vast majority of people are hungry more than three times a day we're hungry
the first thing in the morning so we eat breakfast but what happens when you get hungry a couple of
hours later you still have three more hours until lunch so you force yourself to wait but by the
time lunch rolls around you're not just hungry anymore you're starving so you eat way more than
you need to now normally you should feel energetic after a meal but instead you feel even more tired
and sluggish than you did before chances are you just want to take a nap and sleep off that giant
meal that's why you should replace your three large meals with six or seven small ones when
you're feeling hungry don't make yourself wait eat something small give yourself a little burst of
energy without feeling the need to overdo it that way you can reap the benefits of a well portioned
meal instead of eating yourself into a food coma number seven think about your breathing how often
do you stop and think about the way you breathe probably not very often many of us go days or
weeks without thinking about our breath which is pretty strange if you ask me breathing literally
keeps you alive yet it fades so easily into the background like blinking your eyes or pumping
your heart so how does paying attention to your breath keep you from feeling tired well believe
it or not a few minutes of careful breathing will leave you feeling clear-headed and re-energized
all you have to do is sit up straight take a big breath in through your nose let the oxygen fill
your lungs then take a big breath out sounds pretty easy right if you can do that 10 or 15
times then you'll feel physically and mentally revitalized the sudden flow of oxygen will give
your body a boost in performance while that moment of relaxation gives you a chance to de-stress oh
and the best part is you can use this trick as often as you want breathing will always be good
for you so don't be afraid to take a breath whenever you're feeling tired hey thank you
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