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Where to Get Energy When You Feel Exhausted

You’re hitting a pillow for 9 hours per night, but feel like you haven’t slept in ages? If coffee doesn’t help, try these tips that will bring back your vigor!

Where to Get Energy When You Feel Exhausted

Every third person reported to their health professional about feeling fatigued or exhausted, and this complaint is pretty much common through all age groups, from teens to elderly.

But this is not how a person should feel daily, so how can you deal with fatigue?

The good news is, most factors that cause fatigue require only simple lifestyle changes, and this article can easily give you some advice on how to make your life more vigorous!

Rule Out Possible Health Problems

Although fatigue is more of a lifestyle problem, if you chronically feel exhausted to the point that you become unable to function, this may signal some health problems, such as:

  • endocrine disorders: obesity and diabetes;
  • thyroid problems;
  • anemia;
  • abnormally high or low blood pressure;
  • heart problems;
  • sleep apnea.

Tending to a root cause of your fatigue will help you get ready for it, so if you suspect that the problem might be hiding in your health, consult your healthcare professional and get proper treatment.

Build a Good Sleeping Schedule

Another thing that can be rooted in your fatigue is a poor sleep schedule. An adult person should have 7-9 hours of sleep per night to get the energy to function during the day.

However, you can thrive even on 6 hours of sleep per night because it’s more about quality of sleep, and not quantity.

So, how do you make the most of your sleeping routine?

Scientists recommend that you fall asleep and wake up at nearly the same time. This will keep your internal clock in tune and balance all the essential hormones. 

Another useful tip is to set your bedroom thermostat at 60-67 degrees, which is the most optimal temperature for melatonin production. Melatonin is our sleep hormone, and by boosting it, you will fall asleep more easily and maintain deeper sleep.

Finally, it’s useful to create a certain evening ritual before you go to sleep. This can be quiet reading, journaling, or taking a relaxing shower. Over a few days, your brain will begin to associate this activity with bedtime, and you will relax more quickly.

Eliminate Stress Factors

Chronic stress takes a huge toll on our bodies. Unlike the acute “fight-or-flight response” that helped us survive as a species and is a powerful evolutionary mechanism, chronic stress can decrease our life expectancy by triggering inflammation and keeping the levels of stress hormones, such as cortisol, constantly elevated.

To keep the stress away, you can use these simple tips:

  • Engage in physical activity. Dancing, running, lifting weights — do whatever feels right to you! Physical activity can boost endorphins and reduce cortisol levels, which reduces stress.
  • Don’t be afraid to delegate your work. Overworking is the easiest way to chronic stress and fatigue. So, if you have an option to redirect a part of your work to professionals, don’t hesitate to do it. And if you’re a student who’s stressing out because of academic workload, you can buy essay online and get help from the best writers out there.
  • Be mindful. Staying in contact with your body and listening to its needs is the proven way to manage stress.

Tweak Your Food Habits

Food is fuel for our bodies, and if you consume not enough food, or if your diet is unbalanced, you can quickly lose the energy you need throughout the day. Here’s how to make sure that your food aids your body:

Consume Less Refined Carbs 

Carbs are the source of quick energy. They increase your blood sugar level and give you a quick boost, but wear out pretty quickly and leave you experiencing a sugar crash. Complex carbs, unlike refined sugars, are balanced with fiber, and keep your blood sugar levels stable.

Fuel With Fats and Protein

Incorporating protein and healthy fats in every meal will also help you feel more satiated and prevent the blood sugar from fluctuating too much. So, don’t be afraid to switch your regular oats for a scrambled egg or avocado toast occasionally!

Cut Alcohol and Caffeine

Both of these substances can interfere with your normal sleeping pattern and leave you fatigued during the day. Caffeine stimulates your nervous system and delays falling asleep. Plus, too much caffeine can trigger cortisol production and leave you anxious.

Consuming too much alcohol, along with the hangover, which isn’t the best way to start your day, can mess with the sleep phases and increase wakefulness in the second half of the night, so you might feel exhausted by lunch.

Stay Hydrated

Our brain is 80% water, and when we lack hydration, it cannot function properly. One of the signs of dehydration is the inability to focus and pay attention, which is often disguised as fatigue. Make sure that you get your glass of water every couple of hours while working intellectually.

Socialize More

This might sound a bit counterintuitive, but sometimes we get exhausted because we are left with our thoughts for too long. Meeting friends and expanding your social network can be a great way to wind down and rest. Plus, it can introduce different opinions and perspectives to your world, which also is a good way to reboot and relax.

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