You’re a TATT! No, I didn’t just insult you, TATT actually stands for “tired all the time” and if you’ve clicked on this blog, I’m guessing that fatigue is something that you struggle with. Getting out of bed feeling groggy, not being able to get your work done because of a lack of motivation and your face in a puddle of drool, only to look up and find that you drifted off for a few hours, are all common symptoms that you may face when feeling tired.
You might of thought that lockdown was going to be the trigger for you to become more productive and get all of your work done but, you’ve found yourself falling to sleep throughout the day and engaging in some bad habits when you’re awake. If you can relate to this, it might be time for you to change your lifestyle and become a better version of yourself.
Before we start, I would just like to clarify that this blog post is not for people with underlying condition’s such as depression, chronic fatigue syndrome and insomnia, on the other hand, this blog post is not for lazy people who are not willing to change some of their habits to improve their lives. So, below we have 5 simple, scientifically backed ways on how to stop feeling tired throughout the day, for you to implement right now!
Get some good quality sleep
Sleep is one of the main pillars to living a healthy life and there’s no surprise that when done well, you will feel less tired throughout the day. Here at brain boosted we’re a huge advocate for improving your sleep and that’s why we’ve wrote so many blogs on the topic and we’re not stopping here!
There are many different factors to having a good night’s sleep and we’ll go through them now so if you struggle getting quality sleep, keep on reading.
The national sleep foundation
recommends that the average adult needs 7-9 hours of sleep per day to maintain a healthy lifestyle but, as you may know, it’s not just about the quantity of hours you get, it’s more about the quality of sleep within those hours. If you didn’t know already, you have different stages of sleep which you go through during the night from rem sleep, to deep sleep. All stages of sleep are equally as important for all different reasons but, if you miss out on a certain stage, it can leave you very tired the next day. You can measure the quality of your sleep with an oura ring which we wrote about in our best self improvement products
of last year.
So, how do you get better quality sleep? Well there are many things that you can do such as improving your sleep hygiene, drinking less caffeine which we’ll talk about later and having a nighttime routine.
A lot of the time you may not feel tired at night, due to the blue light exposure from your electronic devices which in turn can affect your sleep schedule leading to even worse sleep. To combat this, you could use some blue light blocking glasses, like these ones from Swanwick
You have at least 8 hours of good quality sleep but, you wake up feeling awful and just wanting to hit the snooze button one more time? Well, you’re not the only one. The reason for this is usually because you are not waking up at the right time. During the night you go through what is called sleep cycles, which are similar to the stages we mentioned earlier. If you wake up before completing a full cycle, you can begin to feel rough in the morning. On average sleep cycles last 90 minutes so, you want to take this into consideration when choosing your “bedtime” and setting your alarm clock. if you would like to learn more about sleep cycles, click here
for an in depth blog. Although sleep cycles average around 90 minutes, it can vary around 30 minutes either way so, the best idea would be to ditch the alarm clock and find your natural waking time.
Do some exercise
Now, you might think that exercise has the opposite effect as your using up your energy to train, however, doing some form of exercise actually helps you feel more awake throughout the day.
Firstly, when you exercise, your brain releases neurotransmitters and neurochemical’s such as dopamine, serotonin and endorphins, these are “feel good” chemicals that are mostly known for regulating mood but, have also been seen to increase energy.
Serotonin: When it comes to sleep, serotonin has the opposite effect of melatonin as it promotes wakefulness, instead of helping you fall to sleep.
Dopamine: This pleasure-seeking neurotransmitter also is a stimulant in the way that it promotes wakefulness. By increasing it, you will also be able to stay motivated throughout the day.
Endorphins: Often described to be like taking morphine, due to the euphoric sensation after they are released, this neurochemical can give you a burst in energy.
Exercise also gets your heart Rate going and in doing so, make you feel more awake. By having better cardiovascular health through exercise, it allows you to have greater endurance throughout the day, as your body can work more efficiently.
Before you skip past this one, you should know that you don’t have to do a full workout that will leave you Dripping in sweat, all it takes is a light form of exercise to reap the energy boosting benefits.
In 2008, a study
found that young adults that did just 20 minutes of exercise 3 times a week had huge improvements in their daily energy levels and fatigue, more so, these results were better than the Young adults who engaged in more Intense exercise.
The moral of the story here is, living a sedentary lifestyle (sitting down all the time) is not only bad for feeling energized, it’s also detrimental to your overall health so, you should aim to keep on moving throughout the day.
Get in the sunlight
Just like plants, you need sunlight to grow and flourish. In prehistoric times, people had a surplus amount of energy, even when they were chasing their dinner. They would spend hours outside in sun and although many things are different in today’s world, we still require exposure to sunlight and with many people working in doors, it’s important to make sure that you’re getting outside.
Sunlight exposure helps your body correctly time it’s production of melatonin, which is a hormone that helps you go to sleep and it also plays a part in maintaining your circadian rhythm, from this you should feel alert and tired at the right time once you get into a pattern.
The sun is also the main source of vitamin D for your body, which is not only great for your immune system
and other health benefits but, also plays a role in fighting fatigue.
One study in 2014
, found that there was a correlation between vitamin D deficiency and fatigue, furthermore, once these people had raised their vitamin D levels to a normal height, the subjects had less symptoms of fatigue. This would suggest that vitamin D has an impact on energy levels and how tired you feel throughout the day.
You can get vitamin D through your diet although, this is often not enough so, sunlight is the best option, however, if you live in a colder climate, where the sun doesn’t like to show it’s face as often, it might be a good idea to supplement it instead. If you would like to supplement your vitamin D, you can click on the picture below. It is advised that you speak with a medical professional before taking any supplements to see if you need them.
This is just another reason for you to spend more time in the sun but, make sure that you are staying well protected by putting sun-cream on, having a shaded area to rest and staying well hydrated which we will talk about next.
Get the right nutrition
Your food is your fuel, and just like a car, if you fill your body up with the wrong fuel, you’ll end up breaking down and having to come to a halt because you’ve got nothing left in the tank. We’ll now look at some of reasons why your nutrition makes you feel tired and how you can change it.
Before we look at the foods you should be eating, you first want to think about when and how often you are eating, to have sustained energy levels throughout the day, having small and often meals is the best way to go. By not over indulging, you avoid the infamous “food coma” which you often get after a large meal and by eating often, you are maintaining energy levels for the whole day.
When it comes to what food you should consume to increase energy and avoid fatigue, the best advice is to eat a well-balanced diet, however there are some certain nutrients, vitamins and minerals that we should mention.
Carbohydrates: Although this macronutrient gets a lot of stick, its actually the bodies natural energy source and is very useful for staying alert throughout the day. The reason why carbohydrates have such a bad name is because of simple carbs like sugar that will give you a spike in energy and then the dreaded sugar crash. Try to eat more complex carbs such as whole grains and starchy vegetables. You can also combine this with something with a high fiber content as fiber helps your body absorb the carbohydrates slower for more sustained energy.
Fats: Fat provides the highest concentration of energy of all the macronutrients, however, just like carbohydrates, not all fats were made equally. The fats that you want to be consuming are unsaturated fats, otherwise known as good fats which can be found in salmon, nuts and my favorite… avocado!
Protein: Unlike fats and carbohydrates, protein works more as a transporter of all the vitamins and minerals that are going to give you a power boost. Many high protein foods are also high in iron, which if are low, can leave you tired and run down.
Your diet is a great weapon in the battle against tiredness and that’s why you should focus on it, try avoiding unhealthy foods that spike your energy and then leaves you tired once it’s ran out, instead, aim for healthier foods that will keep your energy levels at a consistent level.
Hydration is actually the most common reason for fatigue and when we feel tired, a caffeinated drink is usually what we reach for but, by doing this, you’re actually adding to the problem rather than solving it. Caffeinated drinks such as coffee, tea and sodas not only dehydrate you but, actually make you more tired in the long run. Yes, caffeine stimulates the central nervous system, making you feel alert but, just like with sugar it gives you a high and then a crash after the effects ware off. Caffeine blocks off and impersonates a compound called adenosine – a sleep inducing neurotransmitter, making you feel awake but after the caffeine goes, adenosine floods your receptors making you feel more tired. Now, caffeine does have its benefits and you might really enjoy it so, stick to one cup early in the morning or even better drink water!
Water is crucial for the production of energy molecules and helps transport vitamins and minerals around your body so try and keep a water bottle on you at all times, like this one.
Put on some positive beats
Putting on your favorite jams releases some of the feel good neurotransmitters that we mentioned earlier and by doing so, can make you feel more awake, as well as a lot happier.
For example, one study in 2011
found that when people listened to music that they found emotional for only 15 minutes, their brains overloaded with dopamine - a chemical that is involved in pleasure and reward. It also activated other feel-good chemicals like serotonin and oxytocin which can help you feel more stimulated.
Whether you’re into opera, RnB or hip-hop, listening to your favorite songs will have you rocking around the house, instead of rocking yourself to sleep. No matter what genre of music you’re into you can find it on Amazon music
by clicking on the picture below.
You should be aiming to improve the quality of your sleep, through a multitude of ways from the amount of sleep you get, to having better sleep hygiene. The result of this should be that you are more rested and have more energy to take on the day ahead!
Exercise has been a healthy habit since time begun and more recently, physical activity has been linked to psychological benefits such as sleep. You should aim to exercise to improve your physical and mental health.
The sun seems to be one of those natural gifts that just keeps on giving and it doesn’t stop when it comes to feeling tired. Remember, you need to stay protected so, get that sun cream on and stay hydrated!
Your nutrition is something that you have great control over to become a healthier person yet, so many people waste it. You should be trying to eat a healthy diet and staying hydrated throughout the day.
Listening to songs that you enjoy, releases chemicals in your brain that make you feel good and less sleepy so, put on your jam and let the music move ya!
After implementing these 5 simple tips into your life, you should begin to feel less tired and more energetic throughout the day. If you’re still suffering from fatigue, you may have an underlying problem so, it is advisable to go and speak to a medical professional such as your GP who will be able to diagnose you and come up with a solution.
Some of the links in this blog may be affiliate links which means you can purchase the product and I will make a commission of it but IT WILL NOT be at an extra cost to you, any money I money I make through this is put towards the upkeep and improvement of this blog. Thank you in advance, Jake.
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