How to get rid of chronic fatigue syndrome. How to get rid of constant fatigue, drowsiness and apathy How to get rid of lack of sleep and fatigue

Drowsiness, apathy and constant fatigue indicate a functional disorder of the nervous system. Often these symptoms appear as a result of dangerous diseases of the latent course. For effective and adequate treatment, it is necessary to accurately determine the causes of persistent fatigue. You can get rid of the blues, anxiety, lethargy, loss of efficiency, irritability and other signs of chronic fatigue syndrome through complex therapy.

Causes of drowsiness and chronic fatigue

Chronic fatigue recognized by doctors as a natural reaction of the body to the formation of neuroses associated with the inhibition of the function of the zone responsible for the processes of inhibition. The nervous system comes to exhaustion due to complex intellectual stress and emotional overstrain, accompanied by low physical activity. An unfavorable sanitary and ecological environment, viral infections and chronic diseases can exacerbate the development of the disease.

The reasons for constant fatigue lie in the intense rhythm of life in a modern metropolis. Constant drowsiness, fatigue are critical symptoms, ignoring which provokes the development of chronic fatigue syndrome. Violation of the energy balance can be caused by oxygen deficiency - its low amount entering the cells of the body causes a negative reaction in the brain.

Chronic hypoxia (oxygen starvation) is primarily manifested in constant yawning. If you do not ventilate the room and do not walk in the fresh air every day, the risk of developing constant fatigue and increased drowsiness increases tenfold. Constant stressful situations increase the production of the hormone cortisol. Its excess leads to constant fatigue, and in some cases - to exhaustion.

Another important reason doctors consider excessive coffee consumption during the day. For cheerfulness, three cups of the drink a day is enough. Otherwise, coffee will cause lethargy, drowsiness, apathy. According to medical statistics, a decrease in mental performance and increased fatigue are the only symptoms of the development of hepatitis C. Hidden signs of the disease have very dangerous consequences for the body. If a person gets tired after minor exertion, it is difficult for him to walk long distances, perhaps the reason lies in problems with the functioning of the heart and blood vessels.

Provoking factors and main symptoms

Sleep apnea can make you feel tired and weak during the day. And often the patient is absolutely unaware of the causes of poor health. Problems with the thyroid gland provoke lethargy, discomfort in the muscles, frequent mood swings, loss of strength, apathy.

The following pathological processes in the body contribute to the development of poor health, drowsiness, constant fatigue:

lung diseases, obstructive lesions of lung tissues;
urinary tract infections (cystitis, polynephritis, urethritis);
beriberi, anemia;
heart failure;
hormonal disruptions;
disorders in the reproductive system;
neuropsychiatric disorders.

Symptoms of chronic fatigue can manifest themselves in varying degrees of intensity. It all depends on the individual characteristics of each organism. Low efficiency, lack of energy, drowsiness, indifference to what is happening more often disturb active and responsible people in leadership positions. The reason for this is an increased sense of responsibility and a state of constant tension.

The causes of constant fatigue can also lie in the disease of deadly ailments. Often, doctors detect cancerous tumors or HIV infection already in the last stages. Experts say that ignoring the symptoms of chronic fatigue can lead to significant nervous exhaustion. There is a low resistance to stress factors and infectious processes, which prevents the formation of serotonin, the hormone of joy and leads to a deterioration in overall well-being.

The clinical picture of the development of pathology

If serotonin is produced at the proper level, then a person’s mood will always be good, cheerfulness and a surge of strength are guaranteed. A person will be able to withstand any stress and overload. Apathy, depressed mood and loss of energy are accompanied by either gluttony or an absolute lack of appetite. Fatigue is the main symptom of chronic fatigue syndrome. Its main difference from ordinary fatigue is stability and constancy.

A similar disorder accompanies patients even after a long night's rest. Rapid loss of working capacity and lethargy are combined with slow coordination of movements, absent-mindedness, dizziness, nervous excitability and anxiety. These signs begin to disturb the patient already at the initial stage of the development of the syndrome, so it is possible to diagnose it almost immediately.

It is worth noting that even in the early stages of the pathology, you always want to sleep, irritability is replaced by aggressiveness. There is no strength for your favorite pastime, there is discomfort in the whole body, the head constantly hurts.

The feeling of fatigue and loss of energy that bother a person for 6 months are typical signs of chronic fatigue syndrome.

The secondary symptoms of the disease include the following:

discomfort or pain in muscle tissue;
mild fever or chills;
extensive headaches;
prolonged feeling of fatigue after minor physical exertion;
inflammatory processes in the axillary and cervical lymph nodes;
nasopharyngitis;
intolerance to bright light;
spatial disorientation;
forgetfulness and distraction.

Objective symptoms include restlessness, anxiety, unreasonable fears, diarrhea, or constipation. Causes of constant fatigue caused by acute or chronic diseases require immediate medical attention.

Modern methods of treatment

Treatment of chronic fatigue and drowsiness must be carried out through an integrated approach. Methods based on cleansing the body have a successful effect. An integral part of therapy is the introduction of drugs that normalize the functioning of the nervous system. The main goal of conservative therapy is the activation of brain activity. It is necessary to eliminate problems with the immune and endocrine systems.

Hydrotherapy and hydrotherapy improve hormonal activity and muscle tone. The use of cold water for showers and rubdowns allows you to get rid of problems with blood vessels and stimulates cardiac activity. A contrast shower and warm baths with aromatic oils are shown. Popular methods of physiotherapy are color therapy, massage, breathing exercises.

Doctors recommend fighting the manifestations of fatigue using green and red colors. Green calms, relieves stress, and red charges and stimulates mental activity. Breathing exercises eliminate drowsiness and help activate energy processes in both women and men. Representatives of both sexes are advised not to neglect massage sessions during periods of increased drowsiness and constant fatigue, regardless of their causes.

To reduce the effects of chronic fatigue, it is important to optimize the diet. Do not overeat or eat a large amount of fatty and spicy foods. Do not limit the intake of vitamins and mineral supplements in the body. Pharmaceutical preparations should contain zinc, magnesium, iron, selenium, B vitamins, ascorbic acid. For women, in order to prevent fatigue during menstruation associated with the development of anemia, it is recommended to consume foods with a high iron content.

Therapy with folk remedies

Eliminate drowsiness, constant fatigue, apathy can be folk remedies. Especially popular are infusions, decoctions, teas based on medicinal herbs and natural products. The daily use of tea with chamomile or echinacea has a calming effect on the body.

It is recommended to increase immunity and activate mental activity with the help of a healing agent based on natural honey. The mixture consists of equal amounts of honey, lemons and walnuts. All ingredients must be chopped and mixed thoroughly. A single dose should not be less than 30 g. The course of admission is 3 times a day during periods of exacerbation of disorders - with apathy, drowsiness and blues.

A mixture of milk and chamomile infusion is especially effective. The remedy is prepared from a teaspoon of plant flowers and a glass of milk. The broth should be heated in a water bath for 30 minutes, strain and drink warm. Take morning and evening daily until the psychological state returns to normal and signs of chronic fatigue subside.

Tonic effect is characterized by natural grape juice. A glass of the drink is most useful if you drink it half an hour before a meal. Restorative, restorative, invigorating properties are fruit cocktails made from banana, orange juice and lemon. Such healing remedies can be used for any time.

Provoke the development of chronic fatigue syndrome can be negative events in life, stress, depression. Exacerbation of apathy, constant drowsiness is often promoted by diseases of various etiologies, sometimes fatal. If functional disorders of the emotional sphere, such as blues, anxiety, fear of death, drowsiness, fatigue, bother you for a month or more, you should seek advice from a medical institution.

It often happens that being at the workplace, we are very tired mentally and physically. In this article, we will tell you how to cope with fatigue syndromes at work and at home.

How fatigue occurs

This feeling can appear for two reasons:

physical overstrain (hard physical labor, lack of sleep);
emotional burnout (constant stress, negative emotions, depression, quarrels, conflicts, work seven days a week)

Fatigue is expressed in several forms - either it is joint pain, or lethargy, weakness, memory loss, or headaches. Any person gets tired, but sometimes there are situations when you need to quickly get rid of fatigue and its syndromes. For example, if your working day is not over yet, or if you have a meeting with your loved one, and you come home from work tired and exhausted.

Ways to deal with fatigue

It is worth noting that rarely physical or emotional fatigue does not come alone. After a short period of time, physical exhaustion causes emotional discomfort and vice versa. That is why it is worth approaching the solution of this problem in a complex way, using all methods.

Method one: Fresh air. It helps take your mind off work, so try going outside for 10 minutes. Walking should not be underestimated as it is a way to rest your body and mind. You reboot like a computer, clearing your memory and thoughts.

Method two: deep breathing. Breathe holding your breath for five seconds. This technique is used by many famous personalities when their creative crisis comes. Close your eyes, relax your body and breathe. A couple of minutes will be enough.

Method three: humor. Use any method to make yourself laugh. You can watch funny videos on the Internet or read jokes. Humor always saves people when work fills the brain.

Method four: 20 minutes rest. If you have the opportunity, try to lie down with your eyes closed for about 15-20 minutes. This will relieve you of physical fatigue, or at least reduce its effect on the body.

Method five: music. The most effective way is to turn on your favorite music. She must not play loudly. Try to enjoy every note of your favorite song. Psychologists around the world say that this method is incredibly productive.

Thus, you have five tips, using which, individually or together, you can

From the very morning you feel as if you “plowed” the whole day, you don’t have the strength, desire and mood to do something? This is called chronic fatigue.

Chosen from the book of the medical practitioner Jacob Teitelbaum "Always Tired" 6 simple ways to help restore your energy and vitality.

1. Do not forget about psychosomatics. And the word "no"

It is my deep conviction that in any physical illness there is a psychological component. I have found that the majority of people who complain of chronic fatigue are Type A, a personality type characterized by a drive to work to the point of exhaustion and a strong competitive spirit. They always go out of their way to jump at least a little above their heads. To some extent, this psychodynamic also applies to everyday fatigue. We constantly look for someone's approval and avoid conflicts so as not to lose it. We “grow above ourselves” in order to win over a person who doesn’t even care about us. Whatever it may concern, we are ready to take care of everyone, except for one and only - ourselves! Does this remind you of anyone?

Excessively showing a sense of compassion, you find yourself in the role of a trash can where others dump toxic emotions. It seems that not a single "energy vampire" can pass you by. And you and only you suffer.

Refuse more often, -.

How to change the self-destructive trend? Simple enough. In fact, the answer consists of only three letters: H-E-T. Learn to use this magic word and become free. And full of energy.

2. Realize that you can’t do everything, and sleep more

At first glance, this is banal advice. But you try to follow it! Realize that you still won't make it everywhere, no matter how fast you run. In fact, you may have already noticed that the faster and more efficiently you complete tasks, the more new cases you have. That's the focus!

If you slow down and take extra time to sleep, you will find that the to-do list has become shorter, and some things that you did not want to deal with have disappeared by themselves.

In addition, you will soon realize that thanks to an 8-hour night's sleep, your performance increased and you began to enjoy what you do.

3. Do "enjoyable sports"

If exercise were a pill, everyone would definitely take it. This is so because physical activity is the key to optimizing vital energy. Find an activity you enjoy. Whether you decide to dance, yoga, just walk in the park or even go shopping - if you enjoy it, then the likelihood of quitting this activity will be much less.

And be sure to incorporate exercise into your daily routine. Schedule activities on your calendar, even if it's just a run in the park.

4. Eat less sugar

You may be wondering, “What does sugar have to do with fatigue?” And the most direct thing. Increased sugar intake can be the cause of the so-called adrenaline fatigue (and at the same time - adrenal dysfunction, but this is already worth discussing with your doctor). People with adrenal fatigue experience periods of nervousness, dizziness, irritation, and fatigue throughout the day. But they feel relieved by eating something sweet. Sweet briefly raises their blood sugar to normal, they feel better, but then the sugar level falls below normal again. In terms of mood and energy levels in the body, it is like a roller coaster: a person is thrown from one extreme to another.

For immediate relief, put a square of chocolate (preferably bitter) under your tongue and let it dissolve. This is enough to quickly raise blood sugar levels, but not enough to start the "roller coaster".
What can be done? Start by limiting your sugar and caffeine intake. Eat small, frequent meals, increasing your protein intake and decreasing your carbohydrate intake. Try to ditch white flour bread with added sugar and switch to whole grain bread and vegetables. Fruit - but not fruit juices containing concentrated sugar - can be consumed in moderation, one to two per day. If you feel irritated, eat something that contains protein.

And sugar provokes the appearance of Candida fungi, since the growth of yeast fungi occurs during the fermentation of sugar. Drinking half a liter of soda (it contains 12 tablespoons of sugar), you turn your intestines into a fermentation tank.

5. Do what makes you happy

As you feel better, start gradually filling your life with things that bring you joy. And stop doing things that drain you emotionally.

Follow your happiness.

Perhaps the endless “I have to” made you become an economist, manager or lawyer, when your true calling is to paint pictures, write poetry or just raise children.

Or perhaps everything happened exactly the opposite. In any case, if you started doing what makes you happy, you are on the right track. Learn to choose what you like and get rid of what you don't like at all.

6. Feel sorry for yourself during times of stress.

We often underestimate the importance of rest. We continue to spin like a squirrel in a wheel, even when we feel that a little more - and something inside will crack, break from emotional and physical pressure. At such a time, you need to gather your will into a fist, try to forget about all the problems (and certainly stop feverishly doing all sorts of things) and take a break. Take pity on yourself and your body.

Unfortunately, some people lose their footing when they are confidently told that chronic fatigue syndrome (CFS) and fibromyalgia (SF) or everyday fatigue is only “in their head” and fall into a vicious circle. They understand that, having told, among other things, about their emotional problems (and any person has them), they will only confirm the words of the half-educated doctor that all their illness is from nerves. At the same time, numerous studies prove that CFS/SF are very real physical diseases. If you have tried many ways and still cannot overcome fatigue and pain, you should look for a good doctor.

P.S. Do you want to become the best version of yourself, live a life full of meaning and get good discounts on the best MYTH books? Subscribe to our newsletter . Every week we select the most useful excerpts from books, tips and life hacks - and send them to you. The first letter is a gift.

Not at all a whim, as some might think, but rather a serious illness. A lot of people feel tired all the time.

Waking up in the morning, they already completely lack strength, the desire to actively move, they absolutely do not want to communicate with anyone.

Fatigue accumulates in the body gradually: working day, week, month, year and has no way out.

It is necessary to try to learn to listen to your body, although this is a very difficult task. It is extremely important not to confuse overwork after a hard day with chronic fatigue, which requires close attention from the patient, qualified treatment.

There are plenty of factors influencing the occurrence of such a problem: systematically accumulating nervous, physical fatigue, large flows of information that daily fall on our brain (television, computer, press).

In addition, one should not discount the high level of industrial air pollution, electromagnetic radiation, and the radiation background that exceeds normal levels.

All these negative facts, over a long period of time, many months, monotonously undermine the health of the body, inevitably leading it to chronic fatigue syndrome.

How the disease manifests itself

The fundamental sign indicating the occurrence of such a problem is fatigue, which manifests itself literally in everything, seizing all the power over the human body.

If earlier, endurance, physical activity, were clear favorites, now weakness comes to the forefront, moreover, arising for no reason, prostration.

Primarily, some try not to pay close attention to these alarming bells. However, this position is categorically wrong, since chronic fatigue accumulates gradually, like a snowball.

There comes a point when normal performance becomes problematic. The feeling of tiredness during CFS is much more than the usual malaise.

Over time, exhaustion reaches higher levels, the degree of fatigue becomes maximum. The next working day is given with great difficulty.

A cherished dream for a person is a simple desire to lie down, all the time you want to relax. Unfortunately, many people around quite often do not understand such people. They call it whims, “whining”.

I would like to note that there are other signs of chronic fatigue syndrome, among which the most prominent are:

widespread muscle weakness
distraction
forgetfulness
memory problems
bad mood, irascibility, irritability
tormenting insomnia
regular colds
fear of light
loud noise

When all of the above symptoms appear on a regular basis for six months, then we can state the presence of chronic fatigue syndrome.

Causes of the disease

The answer to the question - “Why does CFS occur?” does not have a general consensus. There are a number of hypothetical assumptions, but not one of them fully explains the cause of chronic fatigue syndrome.

It is believed that one of the reasons is the poisoning of the body, since it has been noticed that people living in large industrial cities are more likely to suffer from this disease. Depression is next on the list of possible triggers for the disease, because extremely often, a sharp deterioration in mood is considered a concomitant symptom of CFS. Many have weakness, constant irritability.

A similar fatigue syndrome can manifest itself after an infection. There is an assumption that the cause of the disease is a herpes virus that can cause infectious mononucleosis. In addition, the activity of viruses increases, and significantly, with a decrease in immunity. A person who systematically works excessively much, with violations of the immune system, endangers the body - a virus can easily become a catalyzing factor for the onset of the disease.

If a person in everyday life tries to maintain normal conditions for a healthy lifestyle (is nervous to a minimum, has a full vacation, adheres to a healthy diet), then the chances of the virus to actively manifest itself are rapidly declining, it is able to hide in the body for a long time.

How to overcome fatigue

If you have such a feeling regularly, starting from the very morning, a bad mood, vitality at the minimum levels, and everything only intensifies every day, then in such a situation, the help of a doctor is necessary.

However, you can independently try to overcome the systematic rolling fatigue, get rid of apathy. Any person, sometime feels loss of forces. The most efficient way to “get energy” is to consume a serving of carbohydrates. For these purposes, fresh fruit, porridge, vegetables with bread are quite suitable. However, energy of this kind is not distinguished by its durability.

For a longer “recharging” of the body, you will need food enriched with fiber. The time interval for digestion is much longer, while energy is constantly replenished. Proteins, nuts are useful, but there is a lot of important nuance - such food is high in calories, so it is not recommended in large quantities.

The next measure for reducing performance, to restore strength, is the consumption of a shock portion of vitamin C. It has the ability to burn fat for energy. It is found in vegetables, fruits, especially citrus fruits.

A concomitant sign of fatigue can be considered a headache, possibly dehydration. Liquid is extremely necessary for the body, of course, within reasonable limits. With normal blood pressure, let's say green tea is a great alternative to coffee.

Let's move on, in line stress, excessive load, finally, just an elementary regular lack of sleep. All of these are key factors that have a huge impact on the occurrence of fatigue. You need constant control over your lifestyle. For example, sleep time should fluctuate between 7-8 hours. Moreover, deviations in any direction, not only in a smaller one, can lead to the appearance of excessive drowsiness. The main criteria for healthy sleep: “strong”, uninterrupted.

Down with chronic fatigue

1. If, after returning home after work, you feel the strongest, then you should not start dinner as quickly as possible. Try to initially rest, relax, because eating, as well as the further process of digestion, is an energy-intensive activity.

Take a comfortable position, lying down, raising your legs, lean them against the wall, preferably at the largest possible angle. This type of rest can cause blood outflow. The result of which will be a partial removal of leg fatigue, perhaps some relief.

2. Then you can try more “radical” methods. Don't be lazy, it's only 5 minutes. spend on foot baths, contributing to a noticeable increase in blood circulation.

You will need two basins with hot (more than 40 g), cold (30 g) water.

Alternately lower your legs into each of the basins, literally for a couple of seconds. The number of repetitions is not less than three.

3. Another effective measure to eliminate foot pain, relieve heaviness is a hot foot bath. Herbal infusion can be prepared in advance. The raw materials used are: chamomile, sage, lavender, valerian. Pre-crushed, dried grass (2 tablespoons) is combined with very hot water (1000 ml). Allow to stand for half an hour, filter. Such a procedure has a calming effect on the nervous system, contributes to the speedy recovery of strength. There are contraindications - varicose veins.

4. A beneficial effect on the body as a whole, has a common bath. Many components can be added, for example, a decoction of bay leaves.

To prepare, you need ten bay leaves of a small size, pour cold water (1000 ml). Boil for a third of an hour. The water temperature should not be high, the duration of the intake is a maximum of five minutes.

5. Superbly copes with the task of eliminating muscle fatigue - a warm shower. If household chores are planned in the evening, then the final shower jet should be slightly cool to maintain the tone of the whole organism. When finished, you should carefully rub yourself with a terry towel.

Folk remedies for chronic fatigue syndrome

1. It is necessary to take the color of linden, peppermint (tsp), pour boiling water (200 ml), let it brew for a quarter of an hour. The recommended dose is 100 ml twice.

2. Eleutherococcus tincture, which is sold in many pharmacies, has a very high efficiency. Preparations based on this plant enhance motor activity, normalize sugar, increase mental performance, improve vision.

3. Rosemary essential oil can deliver a big charge of vivacity to the body. It is enough just to carry out the inhalation procedure in pairs.

4. An excellent sedative for neurasthenia, insomnia, vegetative-vascular problems is peony. It is worth noting that pressure indicators, respiration and other vital functions of the body are not significantly affected by the use of drugs based on this plant.

The range of diseases in which peony tincture helps is very impressive: atherosclerosis, stroke, many "women's problems", nodular formations in the thyroid gland, diabetic impotence.

Preparing is quite simple: pour a half-liter bottle of vodka with pre-prepared raw materials (50 g). We leave to infuse for two weeks in a place inaccessible to sunlight. Reception is shown in 20 drops, should be diluted with water (100 ml). Several times throughout the day. The duration of the therapeutic course is thirty days, after which, after a week break, the treatment can be repeated.

5. Extremely useful for nervous exhaustion, vitamin deficiency, excessive physical exertion, juniper berry syrup. In addition, among its advantages it is worth noting: the ability to lower cholesterol levels, cleanse the body of toxins and toxins, strengthen the nervous system, and have a beneficial effect on mental activity.

6. The main component of the following recipe will be young pine shoots, no more than 3 cm in size. It is required to mix the raw materials (40 g) with pre-prepared onion husks (st. L), add licorice root (tsp. L), which should be finely chopped . Pour the entire resulting collection with water (2000 ml), boil for a quarter of an hour. A minute before removing, add rose hips (st. L), after kneading them. A suitable container for the decoction is a thermos, leave to infuse overnight. Then strain, boil again, let cool. Consume throughout the day.

7. Coniferous - a great remedy for fatigue. The required container is half filled with pine branches, needles, cones. Add cold water to the brim, boil for half an hour. After that, having carefully wrapped, we remove the container to infuse for ten hours. The resulting extract is added to the bath, the temperature of which is 35 degrees. After mixing well, we take it for a maximum of 15 minutes.

8. Using a coffee grinder, it is necessary to grind the previously prepared unpeeled oats. Combine (st. L) with very hot water (200 ml). Leave to stand for ten hours. After straining, the broth is ready for use.

9. It is necessary to mix tinctures: rose rhodiola (0.3 ml), propolis (1 ml), eleutherococcus (2 ml). All well, mix, use. Do this for three weeks.

chronic fatigue syndrome in the overwhelming majority of cases, it is the lot of people who workaholics, who literally do not have time to rest at all, due to excessive employment. However, do not forget that such a malaise can visit pensioners, women leading the household, and children. Very often, parents themselves provoke the onset of the disease, loading the child to the eyeballs: visits to numerous circles and sections are added to school classes. Of course, the child's leisure should be varied, no one disputes this, but everything should be in moderation.

You don't care about your future.
The apartment or desktop looks neglected.
You can't watch any movie to the end.

Most likely your internal energy is running out. Normally, it is enough for 15 hours of activity. For example, if you wake up at 8, you should not really get tired until 11 pm. If this is not the case, and it is difficult to focus on anything even during the day, think about where the spiritual resources actually go. “We spend no more than 30% of the daily volume of mental forces on habitual activities,” explains Mira Kirshenbaum, author of the book “Secrets of Success. The Emotional Energy Factor. “The other 70% is eaten by bad thoughts and bad moods.” Change it!

Step 1. Clear your mind of excess

This will release internal energy.

Popular

Take a sheet of paper and divide it into two columns: “What is bothering me?” and “How to deal with it?”
In the first column, write down all the cases, broken promises, and even the names of people because of which you cannot relax.
In the second column, list all the actions that will help solve the problem. Specify deadlines, clear steps and answer the question: “What do I need to know to do this?”

Step 2: Free up some space

Follow these rules for a month.

Once a day, throw something out of your bag, closet or desk.
Go for a walk instead of eating something when you're nervous.
Go to bed before midnight. An hour of sleep at this time is worth two in quality.
Give thanks for three minutes a day, listen to silence for two minutes, breathe deeply for one.
Take five minutes an hour to small affairs, ten to rest, the rest to work.
Talk to loved ones for at least 15 minutes a day on topics that are important to them.

Step 3: Change the way you think

With the right attitude, you can get from 0.5 to 2 hours of additional energy. Before you say life-affirming phrases, think about what caused the negativity. Focus on the "here and now" and understand that the experience is only a memory.

Is it physical fatigue?

Yes, if at least one of the points about you:

Yawning overcomes even during dinner.
You were annoyed by smells and loud noises.
You sleep like a log and sometimes you don't hear the alarm clock.

Most likely the body does not have enough physical resources. Even if your attention is not scattered, and your thoughts are crystal clear, you simply do not have the strength to realize all the ideas. “Healthy nutrition, movement and quality sleep are three factors that directly affect our vigor,” recalls Maxim Novikov, general practitioner at the Meditsina clinic. “If you neglect at least one of them for only a week, the body will quickly lose ground.” Make sure that the diet contains fats, proteins and carbohydrates, in the daily routine there is time for feasible physical activity. Here's what else you can do...

Step 1. Check if you are too active

Mark the points you agree with.

I run, swim or bike for more than 45 minutes twice a week.
On days when I exercise, I go to bed earlier than usual.
Without cardio, training seems incomplete.
After every class, I just fall off my feet.

If you've checked three or more boxes... Looks like you're adrenaline fatigued. During activity, the adrenal glands produce so much of this hormone that at rest the body experiences withdrawal. How to fix? Break the workout into segments: 20 minutes - run, 2 minutes - step, run again. Perform resistance exercises, such as resistance bands, and stretching once a week. Walk more.

Most of the points are not about you? You lack movement. Do at least 30 minutes 2 times a week.

Step 2. Remove the body clamps

Relax what is tense.

Lie down or make yourself comfortable where you are. Close your eyes and breathe deeply. Run your mind's eye all over your body and feel where the tension has accumulated.
Now try to remove it with a light massage or visualization: imagine that the muscles are resting. Try to do this exercise at least a couple of times a day.

Step 3. Meditate

Here is a three-minute method that you can even do at work.

Imagine a golden ball of light in your chest. It gets brighter and brighter, radiates warmth.
Send the glowing ball flying all over your body to energize tired spots.
Expand the imaginary source of energy beyond the body. Let this be your protection.