1. Check Your Bedtime
This may seem obvious, but more than 1 in 3 people don’t get the recommended 7 to 9 hours of sleep each night.
If you’re one of them, you should start by getting more shut-eye. You may be surprised to learn that just an extra hour or 2 of sleep each night is the only thing you need to boost your daytime energy levels.
2. Drink Enough Water
The fact that your brain is primarily made of water (around 73%), it should not come as a surprise that being dehydrated can drain your energy and make you feel tired all the time. Fortunately, drinking just a bit more water every day should be sufficient to give you a boost in energy.
3. Exercise Every Day
Exercise releases energy-boosting hormones like norepinephrine and epinephrine, giving you a post-exercise zap of energy. Daily exercise is crucial for helping you sleep better, increasing the odds that you wake up refreshed and ready to take over the world.
4. Go Easy on the Booze
Alcohol triggers your body to produce the sleep inducing hormone melatonin, pulling you into a low energy state way before your bedtime. And, boozing at night can also have a huge effect on your level of fatigue the next day.
While alcohol can help you fall asleep more quickly, it makes your sleep more disruptive and restless, leaving you grumpy the next day.
5. Choose Healthy Carbs
For energy that lasts, you should always go for complex carbs like sweet potatoes, beans, and whole grains paired with a source of healthy fat and protein.
Foods high in simple carbs like sugary snacks, white rice, white pasta, or white bread can cause your blood sugar levels to spike and then quickly dip, which can cause you to feel terrible.
6. Skip the Afternoon Coffee
A cup of coffee just after you wake up can give you a much-needed energy boost. But caffeine takes hours to get out of your system.
So, if you’re having a cup of coffee in the afternoon, there’s a good chance that it will interfere with your sleep, leaving you feeling restless the next day.
7. Eat Small Meals
Ever had a huge and incredibly satisfying meal, then immediately felt the urge to doze off? Well, the truth is that we all have.
Huge meals channel most of the body’s energy resources to your digestive system, which temporarily leaves your brain short on fuel. So, if you want to stay alert, it may be wise not to have a big meal before a crucial exam. Smaller meals spaced out throughout the day increase the odds of your body getting a steady supply of nutrients, which is ultimately good for your overall health and well-being.
8. Get Comfortable
One of the biggest reasons for daytime fatigue is that the mattress isn’t providing adequate support and comfort. Many mattresses are past their best. Find the highest quality UK mattresses and enjoy a restful night’s sleep.