It is natural to feel tired towards the end of the day, however it is not natural to feel tired all of the time, have difficulty getting out of bed or have energy slumps throughout the day.
On a scale of 1-10 how tired are you feeling right now, (10 being very tired)?
How tired are you upon waking?
How tired are you at 4pm in the day?
If you answer any higher than 2-3 then your body needs either rebooting or recharging or perhaps both! You can do this in a number of ways but first let’s look at the reasons why you may be tired in the first place…
1. Sleep deprivation… it is simple. If you burn the candle at both ends, eventually it meets in the middle burned out! When you reach this point of pure exhaustion it can take a long time to get the body into a full state of recovery again.
Some people suffer sleep deprivation due to being parents of young or sick children, overwork, too many demands or too much going on, stress, can’t switch off at the end of the day, hectic social calendar, or some just do not go to bed. Every now and again we all can have a restless night’s sleep for one reason or another, however if you are generally unable to sleep or suffer from disturbed sleep there may be a number of reasons.
If you know you are not getting enough sleep have a serious look at it this week and see what you can change to make a difference. Is it possible for you to catch a nap during the day, if so the nap should be no more than 40 minutes otherwise you are falling into a deeper sleep and that will affect your night sleep pattern.
If you are someone who just doesn’t go to bed, start getting to bed 30mins to 1hour earlier every night for one week and see how you feel. That would be a difference of 3.5 to 7 hours extra rest. It is amazing how even that much extra sleep can make you feel. If you suffer from sleep apnea, the most common cause for it is being overweight, smoking and high alcohol consumption or some long term medication, so you may need to take a look at your lifestyle as a whole to address these issues.
Ensure your bedroom is at a comfortable to cooler temperature and in total darkness for a better night’s sleep. Ensure the phone is never in the bedroom as it is a huge energy drainer and remove the TV form the bedroom too! You may need to boost melatonin levels or take a supplement of 5-HTP to rebalance neurotransmitters responsible for sleep.
Avoid stimulants and exercise 3 hours before bed. Take a warm bath, read light material, write out your worries/to do list, all these help in creating a more restful night’s sleep. See you next week for part 2.