Many people suffer from fatigue. These days, there can be too much to get done and too little time to do it, leaving one feeling tired without much reprieve. This fatigue can eventually manifest itself with sleep problems like insomnia, and an overall drop in physical and mental performance.
When sleeping problems or insomnia become an issue and it feels like exhaustion in impacting your performance on the job or in life, it may not be too big a cause for concern. The truth is that there are a number of little adjustments a person can make to boost energy levels, improve daily performance and get rid of sleep problems.
Go For a Walk: If you don’t have the energy to get up and get out, how will a little exercise help? Well, research has shown that walking as little as 10-minutes can greatly increase a person’s energy for up to 2 hours. Simply getting the heart beating can improve mental and physical performance. Light exercise like walking can also help cure sleep problems and prevent insomnia by releasing energy you may not have thought you had!
Check Your Magnesium Intake: Another factor that can impact energy levels is Magnesium. Magnesium plays an important role in breaking down glucose into energy, so a drop in levels can result in a drop in energy. Suggested servings of magnesium for women and men are 300 mg and 350 mg respectively, so including a handful of almonds, hazelnuts or cashews into your daily diet might provide the boost you need.
Take a Nap: If you’re having sleeping problems or experiencing insomnia at night, try to take a 60-minite power nap. Studies have shown a short power-nap can not only improve energy and physical performance, but also mental performance.
Eat Breakfast: Start your day off right by eating breakfast. Nutritionists and doctors suggest that breakfast provides the energy needed to get people moving in the morning and tackle the day’s challenges. In fact, they say that skipping even one meal can lead to fatigue and decreased performance.
Reduce Stress: One of the biggest causes of sleeping problems and insomnia is stress. The anxiety caused by stress leads o sleepless nights, which can eventually result in chronic sleeping problems or insomnia. Stress reduction techniques to on sleeping problems can be increased exercise or other activities to take your mind off the things bothering you.
Drink Water: Physical and mental performance is closely tied to hydration. In fact, a person feeling tired and out of energy may just be dehydrated and need a glass of water. Doctors say it’s often the fastest and easiest way to get an energy boost! In addition to drinking more water, try also to limit alcohol consumption. Alcohol is a depressant that can makes people feel tired and groggy when consumed.
Focus on Eating Whole Grains: Making sure your diet limits sugar intake and is rich in whole grains is another way to boost energy and improve performance. Whole grains (or complex carbohydrates) provide the body with sustained energy. Try having oats in the morning, whole grain bread at lunch, an energy bar for a snack and a sweet potato at dinner. Conversely, stay awake from “quick” sugar fixes. These often give short burst of energy followed by a crash, leaving you more tired than you were in the first place.
Regular Sleep: Boosting energy can also be accomplished by regulating your sleep schedule. Doctors say this is a way to fight insomnia and other sleep problems, it just takes practice. Set a specific time to go to bed and wake up every morning, and try to stick to it no matter what. Remember to wind down before bed by doing something relaxing – avoid reading, television or other stimulating activities.