There’s sleepy, and then there’s doggone exhaustion.
The type of tired where you wake up and still ache with tiredness.
If you find that you’re feeling more tired than is normal for you, or the amount you’re doing, read on..
- Caffeine: We know that caffeine gives us an instant boost of energy when we’ve had a late night, but you might not know that it also makes us more tired once the effects wear off, because our brain releases chemicals that dampen the alert response.
Kick it: Drinking coffee even 6 hours before bedtime can give us poorer quality kip, so try and have your last coffee around midday.
- Stress and anxiety: A little bit of stress is a good thing, but long term stress can exhaust your adrenal glands as well as being emotionally draining.
Kick it: Whilst it’s impossible to avoid stress, you can learn to manage it. Try yoga, talking to friends and family, and identifying stressors.
- Dehydration: It’s easy to become dehydrated, especially if you work in an office with heating or air conditioning. If you’re not hydrating often enough, this will cause blood pressure to drop and cause headaches, fatigue and loss of concentration.
Kick it: Carry a water bottle around with you and take small but frequent sips. Fruit and vegetables have a high water content, another reason to pile your plate high with them!
- Sugar: Another reason to ditch the sugar habit. Sugar causes sharp spikes and dips in your blood sugar, contributing to you feeling tired and irritibale. Hob nob anyone?
Kick it: Avoid refined sugars where you can, and try swapping berries for that afternoon biscuit. Better yet, read my article on how to give up sugar for good.
- Not enough quality sleep: Disrupted sleep can be caused by stress, but also over-stimulating your brain too close to bed-time. For example, by checking emails or using tablets and smartphones that emit a blue light found to disrupt sleep by tricking the brain into producing ‘wake-up’ hormones right when you need to wind down.
Kick it: Set a bed-time routine, and consider making your bedroom a tech-free zone.
Boost your energy instantly:
- Breathe deeply. Learning to inhale and exhale full is deeply energizing and will also calm down your nervous system in times of anxiety.
- Grab an apple: full of vitamin C, fiber, and complex carbohydrates, apples deliver a boost of energy and stabilize blood sugar
- Sprinkle chia seeds which are filled with vitamin b, protein and fibre which will pick you up without the comedown of caffeine.