Today we live in a fast-paced world full of stress and anxiety and sadly it has become all too common to feel tired all the time. In fact, the situation is so dire that chronic fatigue syndrome is now an officially recognised illness.
If ever there was a better time to take a step back and reclaim our health, it is now. Here are some tips from personal experience which have helped me feel more energised:
This is a no brainer. We have heard it time and time again – you need to sleep more. But don’t feel bad if you can’t reach your daily target of 8 hours, you’re not the only one. Thanks to technology the outside world has a constant window to our homes and bedrooms sucking away precious sleep minutes. The solution? Try to stick to a certain bedtime window (e.g. 10pm-11pm) and avoid to stay up beyond that. Switch off electronics and read a book. Take afternoon naps. And remember we are all different – some people are okay with 6 hours of sleep whereas as others need as much as 9 hours!
Don’t be afraid of the dangers of overdosing on coffee – as long as you stick to 2 cups of coffee a day (and are not indulging in other caffeine sources such as sodas & chocolates) you should be safe. In fact, a cup of coffee a day is said to have plenty of benefits including reducing your risk of diabetes and liver disease, increasing fat burning, and even reducing the chances of developing depression! It is important to note that it takes 15-30 minutes for the caffeine in coffee to kick in and it can stay in your bloodstream for up to 6 hours. So no coffee after 3-4pm! But you can have a cup of coffee in the early afternoon (2pm), and go straight for a short nap (20 mins) – when you wake up not only will have the coffee kicked in but you would feel refreshed from that extra bit of sleep.
Even mild dehydration can make you feel exhausted, so don’t forget to drink up! When you are not getting enough water, your tissues and cells aren’t getting enough water making them less able to produce energy.
“Water is the most valuable life support product for our health, right up there with oxygen. Water and oxygen are the only two things in life that without for just a short period of time we would die.” – DrAxe.com
Now if that wasn’t reason enough to get you sipping! Make sure to drink an extra glass of water for each cup of coffee and don’t count sugary drinks as they can dehydrate you too.
Well if none of the above can wake you up, a good dose of exercise definitely will! Not only does it boost serotonin levels but it also improve blood circulation, enabling the blood cells to carry more oxygen and nutrients to the muscles which in turn improves their ability to produce more energy. Regular exercise also helps your heart and cardiovascular system function more efficiently. Yup, nothing like that post-workout rush of energy!
Rhodiola (herbal supplement)
I also take rhodiola rosea (also called Arctic or Golden Root) on extremely busy days. It is a herb which grows in Siberia and is known as an excellent stress adaptogen. Basically the chemical compounds in this plant help it resist environmental stressors and consuming those compounds helps us better withstand stress too. Therefore, rhodiola reduces the amount of stress your body experiences when under pressure. It also boosts your energy, helps burn fat (through the stimulation of a hormone called lipase) and can improve your memory, mood and other brain functions.
But these are just a few of my tips. Share yours in the comments below!