Are you one of those people who can’t stop yawning? Well you’re not the only one.
Recent studies suggest that the average person spends 7.5 years of their life feeling tired, with sleepless nights, early starts and long working hours topping the list of reasons why we’re feeling so sleepy*.
58% of those polled admitted to cancelling plans with friends and family in order to catch up on precious pillow time, while 30% have swapped getting sweaty in the gym for extra shut eye.
Now, the answer to this ever-growing problem seems pretty straightforward – just get more sleep, right? But, between ticking off that never-ending to-do list and battling off the dreading FOMO, sleep just isn’t a priority. So, rather than preach about getting your recommended eight hours, here are five easy ways you can boost your energy levels and survive the day without stifling back a single yawn – well, almost.
1) Cut back on the sweet stuff
Always reaching for something sweet when you’ve hit a slump? Well, believe it or not, that mid-afternoon sugar rush could be doing you more harm than good. When you consume sugar, your bloody sugar levels can begin to rise in as little as 20 minutes, making you feel livelier and more awake. However, they can dip just as quickly, causing you to crash and feel even worse than before. If you desperately need to curb those sugar cravings, choose a low sugar snack, such as a protein bar. They contain low impact carbs, ensuring your blood sugar levels stay balanced, avoiding any crazy spikes.
2) Stay hydrated
Keeping those H20 levels topped up is essential for fighting off fatigue. Studies show that if there’s not enough fluid in the body, blood volume can drop, causing the heart to work harder to provide cells with oxygen and nutrients. In other words, dehydration is one of the main causes of drowsiness so make sure you’re staying hydrated throughout the day! Not a fan of water? Try sparkling if still bores you or mix in a bolero sugar free hydration sachet, a great way to spruce up plain, old water.
Pick up a Bodyfirst Nutrition BPA free water bottle, a great way to keep track of how much water you’re drinking on a daily basis.
3) Eat little and often
Ever devoured those delicious, carb-laden leftovers, only to feel sluggish and sleepy once your lunch break is over? Well, eating little and often may be your best move. Regular snacking throughout the day has been proven to steady your energy levels, keeping them consistent throughout the day rather than dipping.
4) Take a break
Sounds counterproductive but when you’re trying to get stuff done, sometimes the best thing to do is step away and give yourself five. If you’re staring at a screen for hours on end, like many of us 9 to 5-ers, then concentration levels are bound to lag. Do a lap of the office, grab yourself a glass of water, get some fresh air – whatever you choose to do, interrupting your routine and actually moving around will boost your energy levels no end.
5) Get some sun
Ah, the answer to all our problems, right? Everyone feels better when the sun’s shining and it’s not just a coincidence. Lack of sunlight means the brain produces more melatonin, a hormone that makes us sleepy. What we’re after is serotonin, a handy little hormone known to boost mood, focus and concentration. Now, we’re not saying you need to bask in the sun all day, every day – depending on where you live, this could prove pretty tough! But getting anything from 5-15 minutes of sunlight on your body two to three times per week could be enough to up your vitamin D levels and, in turn, boost your serotonin intake.
Ready to tackle your tiredness?
*statistics courtesy of The Independent