Quick tips against tiredness during the day

Almost every second German complains of sleeping problems. No wonder that hardly anyone gets through the day without phases of tiredness. The well-known spring tiredness often unintentionally slows us down, especially in professional life and everyday family life. So what can we do to stay focused and efficient? Here's how to get more alert during the day and some quick tips that can help you overcome daytime sleepiness.

Table of Contents

1. Fatigue during the day
2. Healthy sleep behavior against tiredness
3. Quick tips against tiredness during the day
4. Conclusion

1. Daytime tiredness

The exciting Netflix series, the long phone call among friends in the evening or the alarm clock that wakes up much too early in the morning – sometimes it’s just not possible to prevent a lack of sleep at night. However, a lack of sleep often makes itself felt the next day when tiredness catches up with us and particularly during the midday slump. Our concentration decreases, the eyelids become heavier and every movement becomes an effort. A lack of sleep and persistent fatigue not only damage our body and psyche, but also often prevent us from completing tasks and pursuing important activities.

Especially when the seasons change, it is often difficult to stay awake and focused during the day and we suffer from the well-known winter or spring fatigue. Then our body has to adjust the hormone balance and circulation to the fluctuating temperature and light conditions. These processes require quite a bit of energy, making adequate rest during sleep even more important for a waking day.

2. Healthy sleep behavior against tiredness

Important recovery and repair processes take place during sleep, which ensure that we wake up refreshed and with new energy the next morning. Numerous metabolic processes take place at night, our immune system works at full speed and our brain processes and stores information. You can read here what exactly happens during sleep. If our sleep is disturbed or is too short, we cannot recover sufficiently and become tired and listless all the more quickly during the day. Approx. Experts recommend 7-8 hours of sleep, although the exact optimal sleep duration depends on individual factors. The good news: An acute lack of sleep can be compensated for, for example with short power naps or sleeping in at the weekend. In the long term, however, healthy sleeping behavior is the most important basis for our health and performance in everyday life.

If you still suffer from severe tiredness during the day, especially in spring, we have a few immediate tips that will help you to overcome the nasty tiredness during the day.

3. Quick tips against tiredness during the day

#1 Adequate hydration

Stay hydrated! Drinking plenty of water is not only healthy, but also a simple remedy for fatigue. Because our body lacks fluids, important metabolic processes slow down and we feel powerless and listless. In order to function normally, the body must ensure that its fluid level does not fluctuate too much. Between 1.5 and 2 liters spread over the day are therefore strongly recommended. Mineral water, diluted juice spritzers and isotonic drinks are suitable for preventing tiredness. In this way you not only supply your body with liquid, 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 stimulant hormone, and at the same time ensures that the production of the sleep hormone melatonin is reduced. Fresh air also helps to counteract the creeping fatigue during the day by stimulating circulation and helping to supply the brain with sufficient oxygen. A short walk in daylight in the fresh air or regular airing are therefore simple and effective tricks against increasing sleepiness during the day.

#3 Variety and new stimuli

Little exercise and monotonous tasks have a tiring effect on body and mind and put a strain on concentration and performance. The following applies to counteract tiredness: Every external stimulus wakes up the brain! If possible, try to make your activities varied and take short breaks more often to relieve your brain. Also, move around in between, for example with small stretching exercises or short walks, to keep your body and circulation active and to create new stimuli.

#4 The right diet

How we eat has a major impact on our physical condition. Only when the body and brain are supplied with the optimal amount of nutrients can they work optimally. With a balanced, vitamin-rich diet, you provide your body with enough energy and avoid under- or oversupply of individual nutrients. You can find more detailed information about the interaction between our diet and sleep in this article.

Fast energy: The famous "nerve food" can help against acute signs of tiredness. A piece of dark chocolate or a handful of nuts provide sugar, bitter substances and healthy fats that provide the body and brain with energy quickly and in the short term and can thus support concentration and alertness. But be careful: Avoid excessive fluctuations in blood sugar levels, as the rapid high can then be followed by even more fatigue.

Classic pick-me-ups: Coffee, cola and black tea are known for their pick-me-up effects. This is due to the stimulating effect of the contained caffeine, which stimulates the nervous system. Anyone who suffers from fatigue during the day can quickly find relief with a cup of coffee. The stimulating effect then sets in after approx. It lasts 30 minutes and usually lasts up to three hours. The "caffeine" (theine) in green or matcha teas works more slowly due to the tannins it also contains, but it also works longer and may not help faster, but more effectively against persistent tiredness during the day.

#5 Secret Weapon Power Naps

With a power nap, we can recharge our batteries for the rest of the day within a few minutes. Done properly, short naps can partially offset nighttime sleep deprivation and help reduce stress, boost the immune system, and lift mood. So you can quickly gather new energy and maintain your performance and concentration during the day. You can find out how to overcome daytime sleepiness in just a few minutes in our article How power napping works.

4. Conclusion

• Spring fatigue is the body's natural response to changes in light, temperature and daily conditions.

• Sufficient fluid intake of at least 1.5 - 2 liters a day helps to prevent signs of tiredness and supports the body in its healthy function. It is best to use mineral water, diluted juice spritzers or isotonic drinks.

• Sunlight and fresh air support the release of serotonin and oxygen supply and ensure more alertness in a natural way.

• Various activities or exercise breaks offer new stimuli to the body and brain, 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 you with new energy within minutes and are an efficient weapon against tiredness during the day.