About ⅓ of all teens, adults, and seniors in the United States regularly experience drowsiness or fatigue. There are many reasons, ranging from the underlying medical conditions to everyday habits.
If you have a cup of coffee or an energy drink every afternoon, or if you feel sluggish and tired at the end of the day, you are not alone. But, if you are otherwise healthy, you might also be wondering why you feel so tired and don’t have a lot of energy.
It could have something to do with your diet and sleep patterns.
Today’s busy world doesn’t automatically mean you have to deal with constant fatigue. By making certain lifestyle changes, especially your diet and sleep, you can improve your energy levels and feel more rested.
Let’s take a look at some changes you can make and why it’s so important to watch your daily habits when you’re feeling tired.
The underlying connection
It’s easy to see why your energy level can be affected by what you eat and the amount of sleep you get. But did you know that your sleeping and eating habits can also influence each other?
What you eat can affect the quality of your sleep and how long you sleep. For example, eating foods high in caffeine or sugar before bed can make it harder to sleep. Nutritional deficiencies can also lead to poor quality sleep, especially if you are lacking in:
- Vitamin A
- Vitamin C
- Vitamin D
- Vitamin E
Of course, if you are lacking in these key nutrients, your body is also probably not getting what it needs to feel energized and alert throughout the day. Everything is cyclical – if your diet isn’t up to par, you won’t sleep as well. If you don’t sleep well, you are going to feel tired during the day. As a result, you might be looking for comfort foods that are higher in fat and calories.
See a model?
With that in mind, we can cover different tips and habits that you can use every day to improve your sleep, improve your nutrition, and increase your energy level.
If you’re struggling to get a good night’s sleep, you’re not alone. It is estimated that one in three adults does not get the sleep they need. Everything from stress to the environment you find yourself in can impact the health of your sleep, but it’s really important to get at least seven or eight hours of sleep a night if you want to feel energized. throughout the day.
If this sounds easier said than done, maybe it’s time to take a look at your sleep patterns and make some changes.
One of the best things you can do is create a sleep schedule or a nighttime routine. Try to go to bed at the same time each night and wake up at the same time each morning. Two hours before bed, stop looking at digital devices like your phone or tablet. These emit a “blue light” which can stimulate your brain and make it harder to fall asleep.
Your nighttime routine can include anything that relaxes you, including reading a book, journaling, or even practicing mindfulness. Mindfulness can reduce stress and anxiety and improve your mental and physical health. Consider using a mindfulness app to familiarize yourself with the basics. Guided meditation is a great way to learn to be more mindful and completely relax before bed.
Eat for energy
Basically, food is nothing more than fuel for your body. When you think about it that way, it’s easier to want to eat healthy, clean ingredients that will keep you performing at your peak.
Unfortunately, we don’t always do this. It’s often easier to reach for a candy bar than a carrot stick. This can give you a quick “sugar high”, but is usually accompanied by a crash soon after, leaving you feeling tired and listless.
Snacking throughout the day can maintain your energy levels because you are giving yourself more fuel. But, it is important to choose the right snacks. Remember to refuel your car at the gas station. You will get the best performance from your vehicle when you use premium gasoline. The same goes for what you put into your body. Some of the best snacks for a quick crash-free energy boost are:
- Almond butter
- Dark chocolate (in moderation!)
In addition to what you eat, pay attention to the way you eat. Most of us are on the go most of the time, so we either grab something easy to eat with one hand or we just have cooked food.
Instead, set aside time to enjoy whatever you eat. If it’s a piece of chocolate, close your eyes and let it melt in your mouth, savoring the flavors. If it’s an avocado, enjoy the creamy texture and seasonings you season it with. When you pay attention to your diet, you will learn to appreciate food more. You will also eat more slowly, which will reduce the risk of overeating and feeling weighed down and tired.
As you can see, a few habitual changes can make a big difference in your energy levels. Put these ideas into practice and it won’t take long for them to become part of your routine. As you start to see your energy increase, you’ll likely make even healthier choices along the way.