Feeling Less Tired: The Ultimate Guide to Boosting Energy and Improving Sleep
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Introduction
Do we constantly feel tired and drained? Many
people struggle with low energy levels and the constant desire to sleep. But
fear not! This blog will explore the top research-backed tips to help us feel
more alert, alive, and energized. Whether we struggle to fall asleep or need a
boost during the day, this ultimate guide to feeling less tired has covered us.
1.Getting Enough Sleep
One of the most critical factors in combating
fatigue is getting enough sleep. While it may seem obvious, many people
underestimate the amount of sleep their bodies need. The optimal sleep duration
for most individuals is seven to eight hours consistently. However, over fifty
per cent of people get less than six hours of sleep per night, which can harm
cognitive function. Aim to prioritize sleep and make it a habit to consistently
get as close to eight hours of sleep as possible.
2.Understanding our Chronotype
Another crucial consideration is our chronotype,
which determines whether we are naturally an early bird or a night owl. Genetic
differences can make some individuals more prone to waking up early, while
others are inclined to stay late. It is essential to align our sleep schedule
with our chronotype to optimize sleep quality. Flexibility in matching our
chronotype can significantly contribute to feeling less tired.
3.Tips for the Morning
Alarm Selection
Start our day by choosing a melodic alarm sound,
such as music, to reduce sleep inertia and improve psychomotor abilities. Avoid
hitting the snooze button, as it disrupts our sleep cycles and can leave us
feeling groggy. Instead, use consistent wake-up times to regulate our body's
internal clock.
Physical Activity
Engaging in just 30 seconds of physical activity
upon waking can boost our perceived alertness in the morning. It may not
enhance test performance, but it can help us feel more awake and ready to
tackle the day.
Bright Light Exposure
Expose ourselves to bright light in the morning to
stimulate wakefulness. Natural sunlight is ideal, but even bright artificial
light can have a positive effect. Aim for at least 30 minutes of daylight
exposure each day, and consider turning down lights before bedtime to prepare
the body for sleep.
Hydration and Caffeine
Start our day by hydrating our body, as it can
improve alertness, concentration, and cognitive abilities. While caffeine can
provide a temporary energy boost, avoid consuming it too close to bedtime, as
it can interfere with sleep quality.
4.Factors Influencing Energy Levels
Diet
Many individuals notice a significant difference in energy levels when they maintain a healthy diet. While the science behind
diet and energy levels is complex, opting for whole foods and avoiding
excessive sugar and processed foods can potentially increase energy levels and
improve sleep quality. Experiment with our diet to find what works best for us.
Exercise
Regular exercise has been a game-changer for many
in combating fatigue. Engaging in physical activity can increase total sleep
time and improve sleep quality. Although the relationship between exercise and
sleep can vary on a day-to-day basis, incorporating exercise into our routine
can have a positive impact on both our sleep and energy levels.
Napping
Short power naps of 20 to 30 minutes can boost
productivity cognitive function, and reduce fatigue. However, if we prefer a
longer nap, aim for a complete sleep cycle of approximately 1.5 hours to
minimize sleep inertia upon waking. Avoid napping after 3 pm to prevent
interference with nighttime sleep.
Alcohol
While alcohol may induce drowsiness, it disrupts
the sleep cycle, particularly REM sleep. It can also lead to fragmented sleep
and increased awakenings throughout the night. Limit alcohol consumption
incredibly close to bedtime for better sleep quality and increased daytime
energy.
5.Tips for Bedtime
Warm Shower or Bath
Having a warm shower or bath before bed can help
initiate the natural process of falling asleep. After leaving the warm water,
the rapid cool-down of our body temperature signals to our brain that it is
time to sleep.
Avoid Gadgets and Bright Lights
Remove electronic gadgets from our bedroom, as the
blue light emitted by screens can interfere with our body's natural sleep-wake
cycle. Keep our bedroom dark and cool to promote better sleep quality.
Create a Relaxing Environment
Evaluate our sleep environment and ensure it
promotes relaxation. Maintain a consistent sleep schedule, avoid lying awake in
bed for extended periods, and engage in relaxing activities if we cannot fall
asleep within 30 minutes. Please do not check the clock during the night, as it
can increase anxiety and disrupt sleep.
Conclusion
Implementing these research-backed tips can
significantly improve our energy levels and combat fatigue. Remember to
prioritize sleep, align our schedule with our chronotype, practice healthy
daily habits, and create a conducive sleep environment. While individual
results may vary, the cumulative effect of these strategies can lead to a more
well-rested and energized version of ourselves.