tips • sleep • energy • Health & Wellness • 2 min read • Nov 13, 2013 12:00:00 AM • Written by: Kat Smith
Do you feel lethargic in the mornings or completely exhausted by dinnertime? With packed schedules, sometimes it can feel like we’re constantly on our feet and there’s never enough time in the day.
Don’t run yourself ragged! There are simple ways to change your routine and feel more rested and awake. If you could use a pick-me-up, then review these six tips for feeling more energized and getting more sleep:
Tips for More Energy
Eat Small Meals Every Few Hours
Eating a large meal midday can spike your blood sugar and cause you to ‘crash’ or feel tired afterward. Instead, start with a light breakfast and eat a small, healthy meal or snack every three or four hours. This keeps your blood sugar levels and overall energy moderated throughout the day.
Drink Plenty of Water
One of the main symptoms of dehydration is fatigue and lowered activity levels. Drinking eight cups of water per day will keep you hydrated. Drink two cups of water before exercise and another two cups after. Remember, when you are properly hydrated, your urine will be light colored.
Spend Time Outside
A 15-minute walk or break outside can give you an energy boost. Studies show that people who spend time outside feel greater vitality and energy then those who stay indoors. Sunlight increases serotonin, which affects your mood and energy levels and sunlight boosts Vitamin D, which impacts your energy levels.
Tips for Better Sleeping Habits
Write Down Worries and To Dos
If you cannot fall asleep due to racing thoughts cycling through your mind, then keep a journal or notebook by your bedside. Before you go to bed, list what’s bothering you or write down your to-dos for the next day. This practice may help you to clear your mind and relax.
Develop a Sleep Schedule and Routine
Find your natural sleep time when you begin to feel tired and build a routine around that time of night. Maybe you like to have a cup of herbal tea, read to your children, take a warm bath, or read in bed. Establishing a regular time and routine for going to bed can help you establish healthier sleep patterns.
Make Your Bedroom Sleep-Friendly
Promote sleep by keeping your bedroom dark and cool. Sleep experts recommend a temperature between 54 and 75 degrees. Anything colder or hotter may keep you awake at night. To reduce anxiety about getting enough sleep, keep your alarm clock hidden or covered so you cannot see the time of night.
If you are experiencing trouble sleeping, then consult with a physician to determine causes and solutions for your sleeplessness.
