It is hard enough getting a good night’s sleep, but when you do and still feel tired throughout the day, it can be really frustrating. If this keeps happening to you, here are some tips that can help.
Improve Your Quality of Sleep
The most obvious reason you are more tired throughout the day is that you aren’t getting good sleep at night, but this can even be the problem if you feel like you are getting 6-8 hours of solid sleep. There are many reasons why your sleep quality is poor, without even realizing it.
It is possible that you have little things waking you up in the middle of the night and getting you out of your deep sleep, even though you’re not conscious enough to wake up completely. Start analyzing what could be waking you up, whether it is the light from outside, noises like your own TV or phone notifications, or a pet that sleeps in your bed. Now might be a good time to adjust your sleeping environment.
Drink More Water and Less Caffeine
It can feel counterintuitive to skip the caffeine when you feel tired, but this might actually be what is making you feel more tired throughout the day. Caffeine is great for a short-term energy boost but can cause energy crashes when it wears off. This makes you feel like you constantly need more caffeine all day long just to keep up that same level of energy.
What if you took a different approach?
Instead of going straight for the coffee, start your day with a full glass of water. Drink your water, wait a few minutes, then if you feel you need it, have some caffeine. Before you get another cup of coffee, enjoy another glass of water first. This is how you can tell if you were just thirsty and needed hydration, or if it really was the coffee you wanted.
Get Regular Exercise During the Day
A natural way to give yourself a quick boost in energy is by moving your body. If you don’t currently have an exercise routine, now is a great time to start. It doesn’t have to be anything difficult or complicated.
You don’t need to spend an hour in the gym every morning just to have a decent amount of energy throughout the day. Something as simple as walking or going for a hike, riding a bike, doing yoga or Pilates, or doing an aerobics routine is more than enough to help increase your energy.
Eat a Balanced Diet With Enough Protein
If you have been struggling with fatigue and low energy during the day, then it might be time to take a look at your diet. Even if you are at a healthy weight and your diet doesn’t seem like a problem, it could still be affecting your energy levels.
Star adding more protein to your diet for lasting energy throughout the day, such as with dairy products like milk and cheese, eggs, fatty fish, lean protein like chicken and turkey, Greek yogurt, beans, and legumes. You can also supplement with protein shakes if you feel like you need them. However, you should be able to get enough protein through your diet in most cases.
Reduce Stress Levels During the Day
Yes, stress is a big factor! Stress can do a number on just about every area of your life, including your lifestyle and habits, routine, physical health, emotional health, and yes, your energy levels. Stop letting stress take over your life and do something about it.
Now is a great time to start thinking about habits that will help to reduce your stress during the day. These will vary based on your lifestyle, career, and schedule, but here are some habits that can help a lot with reducing stress:
- Write in your journal
- Read something you love
- Go for a walk
- Get another form of exercise
- Stay off social media
- Listen to your favorite music
- Do something creative
- Do a few minutes of breathing exercises
- Be more mindful
Not Taking Enough Breaks
If you can’t get past this constant feeling of fatigue and nothing else works, then it might come down to how much you are trying to do. This not only increases your stress, but it can do a lot to your body and overall health and wellness. You might feel tired because you need more rest during the day. This is when it is a good idea to listen to your body.
Even if you can’t take a full rest in the afternoon, try to at least sneak in some micro naps. Set your alarm to 5-10 minutes and take a quick nap, or at least shut your eyes and relax for a few minutes. These help tremendously and many people with busy, chaotic lives thrive on them.