Do you find yourself wishing you had more energy?

girl who just relased balloonsAre you having trouble concentrating late in the day wishing you could just take nap, only to find that you can’t fall asleep at bed time? Well you are not alone according to The National Sleep Foundations poll 29% of Americans report falling asleep or feeling drowsy at work and 20% report a lack of interest in sex due to their fatigue. Be sure to discuss your concerns with your primary care Physician as it is important to rule out major health problems or sleep disorders. In the meantime there a few things you can do to increase your energy right away.

  1. Pay attention to your sleeping habits. Try to shoot for eight hours a night and try to go to sleep and wake up at the same time every day. Regular sleeping patterns are great way to regulate your internal clock.

  2. Drink plenty of water. Dehydration can sap your energy and make you feel tired before you are even thirsty. While the rule of eight glasses a day is a very general one it is something to shoot for. If you are outside in a hot environment you may need more.

  3. Limit alcohol to 1 glass a day or eliminate completely. Alcohol leads to low quality of sleep, can lead to dehydration and can deplete important energy supporting nutrients like B vitamins.

  4. Avoid eating a big lunch. It may help to take what you would normally eat for lunch and spread it evenly over three snacks throughout the day. This will keep your blood sugar level and your energy often follows your blood sugar levels.

  5. Lose weight if you are over-weight.  Being obese or overweight increases your risk for many health problems including sleep disorders that can decrease energy. Furthermore, the lifestyle and dietary choices that are often associated with weight gain can lead to low energy levels.

  6. Don’t skip breakfast or any meal. Remember energy follows your blood sugar and as you get more than four hours away from a meal your blood sugar starts to decline and your energy and ability to focus go with it. By breakfast time you are potentially 12 hours away from your last meal.

  7. Exercise can help energy levels in many ways. It can help to relieve stress and regulate metabolism and it improves quality of sleep. Just 150 minutes/week (or about 30 minutes/day on most days of the week) does the trick. Many people find it best to exercise earlier in the day as exercising late in the day can keep your body temperature elevated which may make it hard to fall asleep

  8. Have sex. Don’t laugh, it’s a great stress reliever and it releases neurotransmitters such as Dopamine in the brain that lead to relaxation.

  9. Take a Multivitamin just to make sure you are getting all the vitamins and minerals you need as low levels of many nutrients can lead to low energy and fatigue.

  10. Relax. Anything the leads to a relaxed feeling such as yoga, meditation, massage can help relax the mind and the body so that you can make the most out of your rest which will ultimately boost energy throughout the day.

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