fatigue.

So recently, i've either experienced or seen kids all around just getting worn out to the core. i got an e-mail with my daily health tips and saw and article about avoiding fatigue. it sounded very intriguing, so i decided to sum it up in my own words and share it on here, because I really liked what they had to say. So here it is...

22 Ways to Avoid Fatigue (especially directed towards college freshmen/students) :)
1. Have breakfast even if you don’t feel hungry – You’ll be a lot perkier; feel better mentally & physically.
2. Eat every three to four hours – 3 smallish meals & 2 snacks will keep your blood sugar and energy levels stable all day
3. Fill up on more fiber – fiber has a time-releasing effect in carbs so they enter your bloodstream at a slow and steady pace, giving you more energy.
4. Fuel your brain with Omega-3s – fatty acids play a role in keeping brain cells healthy and helping you feel mentally alert
5. Stay hydrated – even mild dehydration can cause blood to thicken forcing the heart to pump harder, resulting in fatigue.
6. Watch caffeine intake after noon – consuming caffeine in the afternoon or evening can decrease the quality of your sleep, leaving you tired the next day
7. Splash some water on your face or take a shower when you’re feeling burned out – “water therapy” may increase energy, help take the edge off when you’re feeling overwhelmed
8. Suit up in a “power” outfit to beat out the blahs – avoid sweats, it helps to look in the mirror and see an energizing image, not a deflating one that confirms and reinforces your internal state; it will give you a mental boost every time you catch sight of your reflection (or receive a compliment)
9. Vent your feelings – discussing negative feelings with another person can ease them far better than keeping them bottled up, by airing them you reduce their ability to zap your stamina
10. Turn on some tunes – Listening to music is one of the most effective ways to change a bad mood, decrease tension, and increase energy.
11. Let go of grudges – Nursing a grudge prompt your mind and body to react as if they’re under chronic stress, increasing heart rate and blood pressure and resulting in an impaired immune system and exhaustion over time. “Forgiveness makes me a happier and stronger person”
12. Take belly breaths – as opposed to “chest breaths” short, shallow
13. De-clutter a corner – clutter can make you feel out of control and overwhelmed, especially when you’re already feeling stressed or down; accomplishing a goal, no matter how seemingly minor, can be energizing
14. Do some good – acts of kindness can put a little pep to your step; volunteering – enhances happiness, life satisfaction, self-esteem, sense of control over life, physical health, and mood
15. Cut back on TV and computer time after 8pm – Light suppresses the production of melatonin, a hormone secreted at sunset that tells you it’s time to sleep, when melatonin levels are low, your brain is fooled into thinking that it’s still daytime.
16. Hide your alarm clock – don’t watch how long it takes you to fall asleep
17. Give your pet his own sleeping space – don’t let the pet hog the bed, it will cause disrupted sleep; so basically, give yourself room
18. Lower the thermostat – your environment will be in sync with your body’s internal temperature which drops during the night; ideal: 54-75 degrees
19. Skip the nightcap – avoid drinking right before bed; alcohol has been shown to interfere with the body’s natural 24-hour biorhythms, causing blood pressure and heart rate to rise, when they’re normally calm and relaxed
20. Get your exercise – aerobic exercise has been proven to help you fall asleep better at bedtime, spend more hours in deep sleep, and wake up less often during the night
21. Follow the 15-minute rule - If you can't fall asleep, or if you wake up and can't get back to sleep within 15 min, get out of bed and do something relaxing that will help clear your head (reading, meditating, or knitting but no TV or computer). Once you feel sleepy again, go back to bed. If you stay put and fret about being awake, you'll only make yourself more anxious.
22. Write down your worries – During the day, jot down any stressors that are weighing you down, do some mental problem-solving right before going to sleep; just knowing you’ve established a plan for tackling your to-do’s will make you feel accomplished, allowing you to relax and drift off, ready to take on the next day