Modern living spares no one. We need all of the energy we can muster to not only push through the day but to have a productive day. The only way to get a healthy amount of rest, to refresh your energy levels, is to get a decent amount of sleep. No amount of caffeine is going to keep you bright-eyed and beautiful. Sleep is the only way.
If sleep evades you night after night and you are feeling more unhinged by the moment, you are in serious need of some easy, refreshing hacks. We’re not saying this will remove all of the effects of sleep deprivation, but it might just help you get through those days when your nights have been a little short on sleep.
Greet the sunshine
Once the alarm has gone off, you have showered and you are more or less awake, one of the best things that you can do is go outside. Taking a walk around your garden, having breakfast outside or, if you are lucky, taking a walk to work, will energise you and stop you from feeling that morning rush. When you get natural light on your skin, your serotonin levels enjoy a boost. This will not only help you sleep later, but it will also improve your mood.
- Have a cuppa
When times are tough, sometimes what you really need is a cup of good coffee. We’re not saying you should make a habit of it, however, there are those times that you need a caffeinated boost to help you start out your day. If you enjoy coffee, the daily limit should be between 300mg and 400mg. And you should always be aware of the fact that coffee is just a temporary boost. If you are really suffering from a lack of sleep, try drinking small amounts of coffee all throughout the day. This will keep you energised until you are able to get back to bed.
- Get up and moving
Exercise is one of the best things you can do to trick your body into feeling more energised than you think you are. Finding the motivation to get you active might seem like a lot to ask when you are tired, but a routine can really help. When we talk about exercise, we don’t mean an overly intensive workout. A 10-minute walk can be enough to give you the energy you need to get throughout the day. And there is the added benefit of the exercise also helping you to sleep better later on.
- Try breathing exercises
Did you know that most of us don’t exactly breathe properly? We tense up, we stress and we breathe shallow breaths that simply won’t help us relax. When you reach that point of the day when the late nights catch up, and your energy plummets, a few deep breathing exercises will help to bring you back to reality and give you enough of a clear mind to get the tasks at hand done.
Try the technique known as Bellows Breath. Doing 3 sets of 15 can help you, but don’t do this if you are pregnant or have high blood pressure. This is a traditional technique used by those who do yoga. To do this, you will need to take rapid shallow breaths through the nose.
- No more sugary treats
Who could resist a chocolate or sweet, cream doughnut? Probably very few of us, especially when we are tired and hungry. Our bodies crave sugar. It’s an instant sugar rush that gives us the energy we want. But the problem with this source of energy is that just as the rush is instant, the drop afterwards can be exceptionally draining.
If you want to make sure that you avoid a drop in energy that will leave you even more drained, leave the sugar and rather reach for those complex carbohydrates. Foods like oatmeal, whole grains, green vegetables, and bananas are fantastic for keeping hunger away while also fighting off that horrible tired feeling.
Other ways that you can avoid sugar is by not indulging in fizzy drinks either. The best way to stay hydrated when you are tired is by drinking plenty of water.
- Embrace the power nap
Napping might be a luxury that very few of us can indulge in, but when you power nap, you will certainly find the time. Just 20 or 30 minutes can be enough to refresh you and have your energy levels spiked. A short nap is what you need to feel more alert, but the moment you go over this amount of time, you are heading to the danger zone. More than 30 minutes of napping is likely to leave you even more tired than you initially were.
The best advice we can give you is to nap wisely!
- Eat a decent breakfast
Are you the type who misses breakfast? Perhaps you only eat a snack in the morning before you hurtle out the door? The worst thing that you can do is skip breakfast. Your morning meal is going to be your energy for the day and when you skip it, you are doing yourself a huge injustice. A healthy breakfast that includes proteins such as eggs is a great option to go with, while berries and yoghurt can also give you the energy you need.