Almost every second German complains about sleep problems. No wonder that hardly anyone hardly anyone gets through the day without phases of tiredness. The famous springtime fatigue often slows us down unintentionally, especially at work and in everyday family life. So what can we do to stay focused and productive? Here you can find out how to be more alert during the day and which quick tips can help you to overcome tiredness during the day.
Table of Contents
- Daytime fatigue
- Healthy sleep patterns to combat fatigue
- Quick tips against daytime fatigue
Fatigue during the day
The exciting Netflix series and the extensive phone call between friends in the evening or the much too early alarm clock in the morning - sometimes it simply cannot be prevented that the nightly sleep comes too short. The lack of sleep often becomes noticeable the next day, however, when tiredness catches up with us, especially at lunchtime. Our concentration decreases, our eyelids become heavier and heavier and every movement becomes an effort. However, lack of sleep and persistent fatigue not only harm our body and psyche, but usually prevent us from completing tasks and pursuing important activities.
Fluctuating temperature and light conditions in the current period also cause the famous spring fatigue, because our body then has to adjust the hormone balance and circulation to the new conditions. These processes require a lot of energy, which makes sufficient rest during sleep even more important for an alert day.
Healthy sleep behaviour against tiredness
Important recovery and repair processes take place during sleep, ensuring that we wake up the next morning refreshed and with renewed energy. At night, numerous metabolic processes take place, our immune system works at full speed and our brain processes and stores information. You can read more about what happens during sleep here. If our sleep is disturbed or too short, we cannot recover sufficiently and become tired and listless during the day. Experts recommend about 7-8 hours of sleep, although the exact optimal amount of sleep depends on individual factors. The good news is that an acute lack of sleep can be compensated for, for example by taking short power naps or sleeping in on weekends. In the long term, however, a healthy sleep pattern is the most important basis for our health and performance in everyday life.
If you still suffer from severe fatigue during the day, especially in spring, here are a few instant tips to help you overcome that nasty daytime tiredness.
Quick tips against daytime fatigue
#1 Stay hydrated
Stay hydrated. Drinking plenty of water is not only healthy, but it's also an easy cure for fatigue. After all, if our body lacks fluids, important metabolic processes slow down and we feel powerless and listless. For normal function, the body must ensure that its fluid level does not fluctuate too much. Between 1.5 and 2 litres throughout the day is therefore strongly recommended. Mineral water, diluted juice spritzers and isotonic drinks are suitable for preventing fatigue. This way you not only supply your body with fluids, but also with important electrolytes!
#2 Oxygen and sunlight
Light functions as an important regulator of our sleep-wake cycle. Sunlight in particular promotes the release of serotonin, the wakefulness hormone, and at the same time ensures that the production of the sleep hormone melatonin is reduced. Fresh air also helps to counteract creeping tiredness during the day by boosting circulation and helping to supply the brain with sufficient oxygen. A short walk under daylight in the fresh air or regular airing are therefore simple and effective tricks against growing daytime sleepiness.
#3 Variety and new stimuli
Little exercise and monotonous tasks have a tiring effect on body and mind and strain concentration and performance. The following therefore applies against emerging tiredness: Every stimulus from the outside wakes up the brain! If possible, try to diversify your activities and take frequent short breaks to relieve your brain. In addition, move around in between, for example by doing small stretching exercises or taking short walks, in order to keep your body and circulation active and to create new stimuli.
#4 The right diet
How we eat has a great influence on our physical condition. Only when the body and brain are supplied with the optimal amount of nutrients can they function at their best. With a balanced, vitamin-rich diet, you provide your body with enough energy and avoid the under- or oversupply of individual nutrients.
Quick energy: The famous "nerve food" can help against acute symptoms of tiredness. A piece of dark chocolate or a handful of nuts provide sugar, bitter substances and healthy fats that can quickly supply the body and brain with short-term energy and thus support concentration and alertness. But watch out: Avoid too high fluctuations in blood sugar levels, as the quick high can then be followed by even greater fatigue.
Classic wake-up stimulants: Coffee, cola and black tea are known for their effect as wake-up stimulants. This is due to the stimulating effect of the caffeine they contain, which stimulates the nervous system. Anyone who suffers from tiredness during the day can quickly find relief with a cup of coffee. The stimulating effect sets in after about 30 minutes and usually lasts up to three hours. The "caffeine" (teein) in green or matcha teas has a slower effect due to the tannins it also contains, but it also lasts longer and so may not help faster, but it can help more effectively against persistent tiredness during the day.
#5 Secret Weapon Power Naps
A power nap can give us energy for the rest of the day in a matter of minutes. Done correctly, the short nap can partially make up for nighttime sleep deprivation and help relieve stress, boost the immune system, and lift your mood. It's a quick way to recharge your batteries and maintain your ability to perform and concentrate during the day. By the way, you can find out how to overcome daytime sleepiness in just a few minutes in our article How power napping works.
Springtime fatigue is the body's natural response to changes in light, temperature and daytime conditions.
In the long run, the most important measure against daytime fatigue is a healthy sleep pattern, i.e. enough and good sleep.
A sufficient fluid intake of at least 1.5 - 2 litres throughout the day helps to prevent symptoms of tiredness and supports the body in its healthy function. It is best to drink mineral water, diluted juice spritzers or isotonic drinks.
Sunlight and fresh air support the release of serotonin and the supply of oxygen and make you more alert in a natural way.
Varied activities or breaks from exercise offer the body and brain new stimuli, promote concentration and offer quick help against tiredness in everyday life.
Classic stimulants such as caffeine help against acute fatigue. In the long term, a balanced diet makes sense so that we are optimally supplied with important nutrients and energy.
Power Naps provide new energy within minutes and are an efficient weapon against fatigue during the day.
Best wishes and see you soon!