Do you find yourself hitting that snooze button a few times before dragging yourself out of bed?
Do you feel like you can’t stay awake without coffee or caffeine?
Do you feel exhausted by 3 pm and are just hanging for home time?
Feeling tired is the most common issue that our clients face. Low energy has a huge impact on productivity, it decreases our motivation, and we are more likely to engage in unhealthy activities like poor eating and being sedentary in front of the TV. The good news is that you don’t have to feel this way. Feeling tired is not normal and there are some simple lifestyle changes you can make to gain optimal & sustainable energy.
Blue light emitted from mobile phones, computers, LED lights and TV’s impacts your body’s production of your sleep inducing hormone melatonin. Without melatonin, you will take longer to fall asleep and the quality of your sleep will be poor, leaving you feeling like you have to drag yourself out of bed in the morning. Turn off your devices at least 1 hour before bed to get the quality sleep your body needs.
You would be surprised by how many clients we see who are under-watered and exhausted. Poor concentration, low energy, bad moods and constant fatigue can all stem from lack of hydration. To maximise your energy water intake aim for 33ml of fluid per kilogram of body weight or for adults around 2-3L is great. If your not a fan of plain water spice it up by adding some cut fruit & herbs to your drink bottle. A sprig of mint and sliced lemon is super refreshing and tastes great.
If you feel like your energy yo-yos throughout the day and you hit the wall at 3pm your blood sugar could be playing a part. Eating a diet high in processed carbohydrates and refined sugars quickly spike blood sugar levels giving you that “sugar rush” that quickly comes crashing down, causing you to feel even more tired than before! A simple tip to keep your blood sugar stable and your energy consistent is to increase healthy fats throughout your day. An easy visual rule is to have 2 fingers worth of fat from sources such as grass-fed butter or ghee, coconut oil, avocado, seeds and nuts with every main meal.
Chronic stress negatively impacts on our physical, emotional and mental wellbeing. When we are stressed, we’re less likely to be in a good mood, or wanting to add more to our “To Do” list. Stress can also cause anxiety and affect our SLEEP, that is vital in replenishing our energy. A simple trick to calm down your stress response and support your production of core energy is to make time for stillness daily. Progressive Muscle relaxation meditation is the best one for decreasing stress. See link here to Steph’s PMR meditation
Sitting for extended periods of time is just as bad as smoking! When we are seated, we burn less fat and our brain receives less fresh oxygenated blood. As a result, productivity can slump and tiredness can take over. An easy tip to bring more movement into your day is to get up every 20 minutes (set a little reminder) to stretch and go for a quick walk.
Making these simple lifestyle changes will be sure to boost your energy so you can feel your vibrant self. Remember, feeling tired, sluggish and unmotivated is not the norm. If your over feeling tired book in for your Wellness Kickstarter to uncover what’s stopping you from reaching your true potential.