Do you ever wake up in the morning feeling tired, wishing that you could just pull the covers back over your head and go back to sleep for a few more hours? Do you find yourself constantly feeling as if you have no energy? A survey by YouGov found that 38% of Americans said that they were poorly rested four or more days a week. According to the Centres for Disease Control Prevention, more than 1 million Americans suffer from chronic fatigue. So if you are constantly feeling tired or suffering from fatigue, you are not alone.
If you are regularly feeling tired or exhausted, the first thing to remember is that you should take notice, the second thing to do is to take action. Tiredness and sleep deprivation can cause low energy levels, poor concentration, weakened immune system, poor mental well-being, premature aging of the skin and impaired judgement. Thankfully there are a few simple steps that you can take that will have you back feeling full of energy and ready for the day ahead.
Improve Your Diet
A vital step to improve your energy levels is to ensure that you are eating a well balanced and healthy diet. Eating at regular times is considered an important factor in combating tiredness, as this will help to keep your blood sugar levels steady for longer periods of time. The quick energy boost released by a sugary snack may satisfy you in the short term, but the increased blood sugar levels quickly dip and will often resulting in you feeling even more tired. Try to never skip a meal and instead focus on eating slow burning starches such as oats, wholegrain breads, rice, pasta and breakfast cereals to provide a slow gradual energy release. Eating foods rich in vitamin B12 such as eggs, milk, meat, fish and poultry will also give you a much needed boost if you are feeling tired.
Get More Quality Sleep
Get into the healthy habit of going to bed at the same time every night. Try going to bed earlier until you find the right balance, so that your body can get enough sleep and rest. Your body reacts to regularity, this includes your sleeping habits. Have a night-time routine of stop watching TV and using your phone just before you go to bed. Dim the lights in your bedroom or use a relaxing salt lamp to help you drift off to a good nights sleep. You don’t have to go to bed when you are falling asleep on the couch. Try going to bed a little earlier each night and see how you feel.
There are so many benefits from exercising and being more active. You will not only look and feel better. Exercising will also boost endorphins in the brain, which will make you feel more energized and feel less stressed. If you are feeling tired, try to do some exercise every day. Follow a routine that you enjoy doing; this will make it more enjoyable and easier to keep up. Remember; always consult a professional first before starting any exercise program.
75% of Americans are chronically dehydrated. Fatigue is one of the first signs of dehydration. A loss of just 1 – 2% of body weight as water is enough to cause your body systems to slow down, causing you to feel sluggish, tired and even more irritable. Drinking enough water throughout the day will ensure that your body is hydrated which will help you to feel more alert and focused. Get into the habit of starting your day with a refreshing glass of water. Try carrying a bottle of water around with you during the day. Don’t wait until you are thirsty before drinking water. Get into the habit of drinking water throughout the day and you will no longer feel that mid day slump. It is recommended that women should drink 8 glasses of water a day and men 10 glasses. If you are more active you may have to drink more.
Put Away Your Phone
The blue light emitted from your phone, iPad, laptop etc. Is neither healthy for your eyes or your overall health and it can actually keep you from falling asleep. Turn off all of your electronic devices at least one hour before you want to fall asleep. If you want to read a book before you sleep, read a physical book rather than reading from a device like an iPad or a Kindle.
Put Your Thoughts On Paper
If you are finding it hard to sleep, it could be that something is on your mind that may be troubling you. I find a wonderful habit is to use a journal every day. Rather than over thinking and over analyzing, get your thoughts out of your head and down on paper. Using a journal every day is a great way to help you think with a clear head and take action on what needs to get done.
The simple steps above can help you to feel less tired and more refreshed every day. You will also get the added benefits of looking and also feeling healthier.