Sometimes, morning routines become so mundane that we don’t even realize that we’re burnt out and feeling tired all the time. We all have responsibilities and we move through the mornings like zombies because what else are we supposed to do? After a few coffees, things start to come together, but they usually don’t stay that way without continued caffeine breaks leading up to nightfall. The first crash hits us mid-morning—time for a refill. We’re able to keep moving forward until lunch, but then we opt to eat something fast, which is usually synonymous with unhealthy. It’s great while we’re eating it, but then an hour later we feel our energy declining and those unhealthy choices setting in. We start to slow down and get the mid-afternoon crash. What else can we do aside from push through it? We need to finish the day, get home to take care of our responsibilities there, and then we can relax. The only problem is, by the time we’re ready to relax, it’s bedtime. If we continue to make the same choices, unfortunately, this is going to happen on repeat—day after day, month after month, year after year. It’s no way to live!
If you experience low energy all the time, there are things you can do. You don’t have to simply accept that this is going to be your life. Here are a few simple, yet effective things to do if you’re feeling tired all the time.
Change Your Diet
Food is meant to be fuel, but many people take mealtime for granted. Instead of eating for the sake of eating, try to change your diet so that you are eating foods that naturally boost your energy, not deplete it. Stick to lean protein, nuts, and bananas for snacks and aim to eat a plate filled with color for lunch.
Take Your Vitamins
Exhaustion can be a sign of vitamin deficiency, so consider going to your doctor to see if you’re lacking in some key vitamins. If you are, changing your diet will help, as will adding a multivitamin.
Catch Some ZZZs
A consistent pattern of sleeping less than 7.5-8 hours a night will leave you feeling absolutely drained. While a lot of people think it’s impossible to get that amount of sleep and still get everything done that they need to, sleep is something on which you shouldn’t compromise. When you continually get fewer than 7.5 hours of sleep a night, you’ll experience low energy, irritability, slower cognitive functioning, and you’ll even increase your risks of developing certain diseases. Sleep is essential, so aim for at least 7.5 hours every night.
Get In Shape
Being overweight is a huge contributor to low energy. Think about it: the heavier you are, the more work your body has to do. To help combat your low energy levels, try taking small steps to get in shape. Make a plan and stick to it. You’ll notice a difference almost immediately and you won’t be feeling tired all the time anymore!
Regular exercise is a healthy way to battle low energy, as contradictory as that might sound. Getting up and moving isn’t going to make you tired; it’ll actually revitalize you. Start by taking a short walk during lunch and consider getting a gym membership or joining some classes.
Change Your Mindset
When you get up in the morning, jump up and tell yourself that it’s going to be a great day. While it sounds a little odd, and will probably feel weird at first, too, it will make a difference! Starting your day with a positive mindset means you’ll be in a better mood all day.
Revamp Your Mornings
Cold showers can help spark your body into wakefulness in the morning so that you don’t have to rely on caffeine. Work your way up to a cold shower by alternating between hot and cold for a few minutes every day. After your shower, drink a full glass of water before you have coffee. This will help you start your day fresh and avoid dehydration from the start.
If you’re ready to stop suffering through the week with low energy and feeling tired all the time, try making a few of these changes and see how you feel. Chances are, once you start changing your habits, not only will you banish low energy days, you’ll enhance your mood, have a better outlook, and be more productive. If you’re still suffering from low energy, give us a call at Atlas Health Medical Group in Gilbert, AZ. We’ll schedule an appointment with you to get to the root cause of your symptoms.