There’s nothing worse than suffering from low energy and lethargy where you wake up more exhausted than when you went to bed. When your energy is low, every day is a struggle which will undoubtedly affect the quality of your work and your relationships with those around you.
If you’ve noticed that your energy levels are plunging lower than the popularity of the President of the United States, here are 4 easy steps to consider which could help put the spring back into your step.
Side Note: This advice is recommended as suggestions after receiving the all-clear from appropriate medical checks.
1) Get better QUALITY sleep
It’s true that some people need more sleep than others; it’s also true that when you’re not getting enough rest, you learn to cope. But, over time, this lack of sleep builds up and leaves your body feeling permanently drained. When you’re asleep, your body uses that time to repair and regenerate but more time asleep isn’t the goal state, it’s the sleep quality that’s important. Here are a few quick tips to help increase the quality of sleep:
- Try eating your evening meal 3 hours before sleep
(Eating later on will impact your resting heart rate and could impact sleep quality)
- Switch off devices 2 hours prior as blue light is harmful to sleep (learn why here)
- Limit caffeine, alcohol and energy drinks as they will impact both REM and deep sleep phases
- Move your evening exercise sessions to the morning to reduce cortisol levels
Want more tips for better quality sleep, get more information here.
2) Move your body EVERY day
If it feels like the thought of exercise will make you even more tired, that’s probably the time you need it the most! Exercise is the key to the door as far as energy levels are concerned, so it’s important that you move at least once a day within your bodies capabilities. Whether this is a gym session, a swim in the ocean, a yoga session or a walk around the block; movement increases energy! Simple tips for everyday movement include:
- Socialise on-the-go, walk and talk instead of sitting
- If you have a desk job, set an alarm every 45 minutes to remind you to stand up and move around
- Move while watching TV – Ditch the couch, stand up, start stretching, do the ironing, it all counts.
Learn more about what happens to your body when you don’t exercise here.
3) Ditch the SUGAR
When you’re struggling through the afternoon, it can be tempting to reach for the sugary doughnut or biscuit to get you through. Avoid!! While this will keep you going for a few minutes; it’s a short-term pick-me-up and a guarantee that your body will come crashing down at a great rate of knots.
Fill your body with natural, whole food ingredients to maintain more natural energy levels. Try these tips if you’re struggling to curb the sugar cravings.
You need protein, you need fibre, you need carbohydrates (depending on your activity levels), you need good fats; your body needs all of this, and more, for FUEL!
Correct again – everyone is different, but if you’re not eating a balanced diet filled with fruit, vegetables and whole foods, there could be a glaring gap in your nutritional intake which is making you tired. Keep a food diary and ask a nutritionist or a qualified professional to take a look to make sure you’re not missing anything obvious in your diet.
Want to know how the experts eat? Click here to view a food diary of a Nutritionist & Naturopath here.
4) Drink MORE water
Dehydration can leave your body feeling fatigued and drained. While two to three litres of water a day is recommended as a healthy intake, everyone is different. You can tell if you have enough water in your body when you don’t feel thirsty and your urine is clear in colour. Mild dehydration can impair energy levels and mood, and lead to major reductions in memory and brain performance. Try these simple tips:
- Set an hourly reminder on your phone to drink water
- Drink a full glass of water upon waking
- Take a bottle of water with you at all times
We can’t put enough emphasis on the fact that medical checks should be the first port of call if you’re suffering with continually low energy levels. If you’ve received the all-clear from the doctor then try and implement one, or even all, of the above steps to improve your energy levels; and the quality of your life, starting today!