It's 9am and you already feel like you're going to need superhuman powers to get through the day. While everyone around you seems to be happy and productive, you're struggling to keep your eyes open. Does this sound familiar?
It's common to wish you had more energy to get more out of your day. What can you do to get things done effectively when going back to bed isn't an option?
When You're Tired
It's hard to work up the willpower to do anything when you're tired. Fatigue can cause some (or all) of the following symptoms:
- Feeling lazy/sluggish
- Easily irritated
- Difficulty making decisions
- Lacking motivation
- Feeling low
- Feelings of negativity
- Stress
Tired of Being Tired?
Culprit #1 Your Sleep:
A good night's sleep is essential to waking up feeling refreshed and alert. Most adults need about eight hours of sleep each night.1
Improve the quality of your sleep by making sure your bed and pillows are comfortable, and that your room is dark, cool, and quiet.
Quick pick-me-up:
- Take an ultra power nap.
- Close your eyes for a few minutes and take slow, deep breaths to help you clear your mind and stay alert.
Lifestyle tip:
- Keep a regular sleep schedule, going to bed and getting up at the same time every day.
- Aim to find a natural schedule that works best for you.
Culprit #2 Work Stress:
The challenges and frustrations of work can tire you out and take over your day.
Quick pick-me-up:
- Write down everything you need to do and prioritise each item.
- An organised to-do list can help you stay on track and feel more in control.
Lifestyle tip:
Make a new to-do list at the end of each day.
Culprit #3 Couch Potato Syndrome:
Regular exercise is good for the body, helping you to feel less tired and more energetic. However, it’s easy to miss out on exercise when your energy level is running low.
Quick pick-me-up:
Sometimes fatigue can be caused by inactivity, so get moving. For an instant energy boost, go for a walk outside or run up and down the stairs.
Lifestyle tip:
Get into the habit of exercising regularly by penciling in time each week and stick to it!
Culprit #4 Caffeine Overload:
Coffee, tea, and soda contain caffeine which gives you a quick energy burst, but once it wears off you’re left feeling even more tired.2
Quick pick-me-up:
- Dehydration is a major cause of fatigue. Get rid of the caffeinated drinks and go for water instead.
- Drink at least six to eight cups of water a day to stay properly hydrated.3
Lifestyle tip:
Try not to drink more than two cups of coffee a day and have them by noon so that the caffeine is out of your system before bedtime.
Culprit #5 Running On Empty:
Stay away from foods filled with empty calories such as cakes, cookies, and pastries with little nutritional value. They tend to send blood sugar (and energy) levels soaring and then quickly drop off.
Quick pick-me-up:
Have high-energy snacks such as nuts or fresh fruit regularly to get out of a slump.
Lifestyle tip:
Aim to eat every three to four hours to keep your blood sugar levels steady.
Sources
- Sleeping well. The Royal College of Psychiatrists. Visited 7th November 2011.
- Carrier J, Paquet J et al. Effects of caffeine on daytime recovery sleep: A double challenge to the sleep-wake cycle in aging. Sleep med 2009. Vol 10(9); pp 1016-1024.
- Liquids. British Nutrition Foundation. Visited 7th November 2011.
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