It happens to all of us. life catches up and you feel drained. You find yourself wanting to sleep more, take a vacation, and to cut back on your daily activities. Feeling more tired can be caused by a number of different factors. Let’s take a look at some of them so you can step back, assess, and make the best decision for yourself and your energy.
#1 Evaluate Your Sleep Schedule
Are you going to bed at the same time and waking up at the same time every night? If the answer is no, then work to get on a regular schedule. Also, simple things can mess up your sleep. Two rules of thumb are that your last food intake should be at least three hours before you go to sleep. So if you go to bed at 10:00 then don’t eat anything after 7. Also, don’t drink caffeine or alcohol 5 hours before bed. Food, caffeine, and alcohol can interrupt your hormone balance during sleep and cause you to stay in lighter sleep rather than REM and deep sleep.
#2 Evaluate Your Nutrition
One thing that can drain your energy is a constant state of blood sugar highs and lows. If your blood sugar is spiking and plummeting due to intake of starchy carbohydrates, you will feel exhausted (you’ll gain weight too). Instead, try to make sure your carbohydrates come from fruits and veggies rather than bread, potatoes, rice, and grains.
I don’t recommend going cold turkey on the starchy carbs because most people will experience withdrawal. Consider decreasing your sugar and starchy carbs over 5-10 days. Replace those carbs with healthier carbs like bananas and sweet potatoes.
#3 Move Your Body a Little More
Yes, I know you’re exhausted but exercise actually helps boost your metabolism which will make you feel more energetic. Additionally, you’ll enjoy a spike in endorphins (feel good hormones). Go for a walk or a moderate jog in the morning. Do body weight exercises. Take a yoga class. Do something to show your body a little love.
#4 Take a Break
If you’re feeling exhausted, you may be over stressed. Chronic stress is exhausting and this modern life we live is super stressful. Take a break from it. Take a mental health day. Take a long lunch and go for a walk. Book a long weekend away. Meditate. There are many different ways to step back from your stress and recharge.
#5 Do Something You Love to Do
I love to read and I love to sit outside on my patio with my fireplace and stare at the sky. I try to do this every day. It’s my little chunk of time away and something that I look forward to every day. Maybe you love to dance or to bake or to laugh with friends. Find some time in your day to enjoy yourself.
If you’re losing energy and feeling more fatigued than normal, it’s a sign that something is off. Generally speaking, it’s likely a hormone issue that can be resolved by managing blood sugar, regulating energy hormones, or moderating cortisol. If these steps don’t fix your energy levels, drop me a line and let’s schedule a free “Simplified Success Call” During this call we’ll identify the top 3 obstacles preventing you from achieving your health and fitness goals.
To your amazing health!