Do you feel tired all the time? If you’re anything like I used to be, waking up drained every day can be a real struggle. But guess what? I don’t feel that way anymore! After years of obsessing over sleep research and my habits, I’ve figured out how to feel more energized. Here, I’ll share the top research-backed tips that helped me, along with advice for those who struggle to fall asleep. This is your ultimate guide to feeling less tired!
1. Are You Getting Enough Sleep?
Let’s tackle the obvious first: Are you getting enough sleep? While it seems simple, many people don’t realize how much sleep they actually need. Most experts recommend 7 to 8 hours of sleep per night. However, over 50% of people get less than 6 hours consistently, which can be as harmful as being cognitively drunk!
Why Sleep Matters
Getting under 6 hours regularly can lead to serious cognitive issues. If you find yourself always tired, start by checking how many hours you’re actually sleeping. Aim for close to 8 hours every night, and you’ll likely notice a huge difference in your energy levels.
2. Know Your Chronotype
Before we dive into actionable changes, consider this: What is your chronotype? Are you an early bird or a night owl? Your body has a natural rhythm that can make it easier or harder to wake up early. If you’re naturally a night owl but force yourself to wake up early, you might struggle with quality sleep.
The Impact on Teens
Interestingly, this is why many teenagers feel exhausted at school. Their chronotype shifts during puberty, making early mornings especially tough. Studies show that later start times can increase attendance and reduce behavioral issues. If you can adjust your schedule to match your chronotype, it could make a big difference in how tired you feel.
3. Morning Routine Matters
Let’s break down some science-backed tips from the moment you wake up:
Alarm Clock Changes
Consider changing your alarm sound. Melodic alarms, such as music, can improve your alertness and reduce morning tiredness. I personally love an alarm that starts quiet and gradually increases in volume.
Avoid the Snooze Button
Resist the urge to hit snooze! When you do, your body restarts a sleep cycle, making it harder to wake up. If you must get extra sleep, it’s often better to actually sleep longer instead of snoozing for 10 more minutes.
Move Around
Just 30 seconds of physical activity can improve your alertness in the morning. This boost might come from an increased cortisol awakening response.
Bright Light Exposure
Exposure to bright light in the morning helps regulate sleep patterns. Aim for 30 minutes of natural sunlight daily. If you struggle with sleep, consider an hour of morning daylight exposure.
Stay Hydrated
Drinking water first thing in the morning can help! Studies show that hydration improves alertness, concentration, and even mood.
4. The Caffeine Conundrum
Let’s talk about caffeine. It’s a popular pick-me-up, but it’s essential to manage your intake. While caffeine blocks the receptors that make you feel tired, using it too late in the day can negatively impact your sleep. Try to consume caffeine only in the morning or midday for the best results.
5. Nutrition and Energy
Your diet plays a significant role in your energy levels. Whole food diets tend to correlate with higher energy, while high sugar and low fiber diets can impact sleep quality.
Long-Term Changes
Switching to healthier eating habits is often a gradual process. It’s not just about immediate results; it’s about establishing lasting habits. Be mindful of how your food choices affect your energy!
6. The Importance of Exercise
Exercise can be a game-changer for energy levels. Studies show that it increases total sleep time and improves sleep quality. However, it’s crucial to remember that exercise won’t necessarily lead to better sleep on the same night you work out. It’s about the long-term benefits.
Movement Matters
I’ve noticed a significant difference in my energy levels when I incorporate movement into my day. Remember, a sedentary lifestyle can negatively affect both sleep and overall life quality.
7. The Power of Napping
Don’t underestimate the benefits of napping! A 20 to 30-minute nap can boost productivity and cognitive function. Just avoid napping too late in the day, as it might interfere with your nighttime sleep.
8. Alcohol’s Effects
While a nightcap might seem relaxing, alcohol is actually harmful to sleep quality. It robs you of REM sleep and can lead to waking up throughout the night.
9. Pre-Bedtime Routine
As bedtime approaches, consider taking a warm shower or bath. This can help lower your body temperature, which is a natural part of the sleep process.
Create a Sleep-Friendly Environment
Ensure your bedroom is dark and cool. Remove gadgets and bright clocks that can distract you. If you’re tempted to use your phone in bed, consider putting it away altogether.
Don’t Lie Awake
If you can’t fall asleep within 30 minutes, it’s better to get up and engage in a relaxing activity until you feel sleepy. Avoid checking the clock, as it can increase anxiety.
10. Develop a Sleep Schedule
Finally, one of the most crucial tips: Create a sleep schedule! Try to go to bed and wake up at the same time every day. This consistency can set your body’s internal clock, making it easier to feel energized.
Find What Works for You
For me, that means going to bed at midnight and waking up at 8 a.m. But it might be different for you. Once you establish a schedule, your body will adapt, and you may not even need an alarm to wake up!
Talk to a Professional
If you’ve tried everything and still feel exhausted, it might be time to consult a healthcare professional. There could be underlying health issues affecting your energy levels.
Incorporating these tips can help you feel less tired and more energized. Remember, it’s all about finding what works for you and maintaining a healthy lifestyle. Here’s to feeling alert and alive!