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Are you feeling like you’re sleep-walking through the day because you’re so tired? Struggling to keep your eyes open, or finding yourself more worn-out than usual? Daytime sleepiness and fatigue can seriously disrupt your quality of life, but there are plenty of solutions to beat the weariness.
Read on to find out three easy self-help tips to boost your energy levels and make you feel less tired.
1. Rethink Your Diet
If you find yourself reaching often for sugary snacks or using coffee as a crutch to keep yourself awake, you may just be looking at the culprit for your daytime fatigue. Processed foods and heavy carbs are a surefire way to keep yourself feeling drowsy, uncomfortable, and even anxious or depressed. Drinks with caffeine like coffee, tea, energy drinks, and sodas can also cause your energy levels to drop in the long term. Instead of these unhealthy options, go for foods that supply you with protein for a much-needed energy boost. Simple meals like scrambled eggs, yogurt with fruit, or peanut butter on whole-wheat toast can make you feel a lot more alert and a lot less tired. These protein-rich foods keep your blood sugar steady so that you can be fresh and ready to face the day.
2. Get Active
Exercising to fight fatigue might seem counterintuitive, but it’s actually far from it. Regular exercise can increase energy levels in the long run and improves your overall health. You don’t have to push yourself too hard to see results. Just a quick 15-minute walk can leave you feeling a little more energized and a little less tired. Start small, and slowly up the ante of your workout at a pace that suits you. Eventually, you’ll want to be getting two and a half hours of moderate-intensity aerobic exercise every week. Fast walking, jogging, and cycling are all simple exercises easy for anyone of any age or ability to pick up. Or, put in some time at the gym on an elliptical machine, stair-climber, or rowing machine.
3. Improve Your Sleep Hygiene
Getting a good night’s sleep may be easier said than done. That doesn’t mean that it isn’t attainable with some smart and consistent work. Simple adjustments like keeping to a regular sleep routine, setting up the right environment for sleep, and reducing stress with relaxing activities can make all the difference. If sleep issues are holding you back from accessing your full energy levels, try to identify the root cause at work. If it’s noise pollution that’s keeping you up, invest in a good pair of headphones or a white noise machine. If you feel too antsy to get to sleep at night, try to work away from your restlessness by exercising more during the day. Activities like mindfulness meditation, talk therapy, yoga, and physical relaxation techniques can all help set your mind at rest and prime you for sleep. Whatever the issue, there’s sure to be a solution within reach.
Lifestyle changes can restore your energy levels over time with sustained effort. If you continue to suffer from daytime fatigue and feeling tired to the point it affects your health and safety, don’t hesitate to seek help from a medical professional.