Always feeling tired during the day? A simple reason could be that you’ve made a habit of staying up too late at night, so you aren’t allowing yourself the 7 to 9 hours most adults need to feel sufficiently rested. Another obvious, yet short-term, reason you may feel sleepy several days in a row is if you traveled to another time zone. Many people don’t realize that jet-lag doesn’t always go away within a day—it takes your body a few days or even longer to reset your circadian rhythm.
Regardless, feeling sleepy during the day can be very serious. Sleep studies have proven that people who suffer from chronic sleep deprivation have the same level of cognitive impairment as an intoxicated driver. So driving to work, driving your kids around, and trying to function during the day can be downright dangerous if you’re truly sleep deprived.
Furthermore, people who are chronically sleep-deprived tend to gain weight. That’s because when you’re too tired to function, your body will crave high fat and high carb foods in order to get quick energy to keep you going. Over time those morning pick-me-up pancakes and sugar-filled lattes can become extra pounds that you don’t want.
If you find you’re always tired and struggling to get through the day, the first thing to do is fix your sleep schedule, so you may get better sleep and get back to healthy living. Here are some ways that you can get better sleep at night so you can stay awake during the day.
If you’re so tired that you can barely keep your head up, it may seem like a joke to have someone suggest that you exercise. But exercise is one of the best ways to help you naturally feel more energized. Thirty minutes of exercise each day will give you a powerful boost of energy immediately afterward. And even better, regular exercise will help you sleep better at night. To get the most benefit from your workout, exercise in the morning. A 30-minute walk around the block or a quick bike ride in the morning will get your blood flowing, increasing the amount of oxygen being delivered to your brain. This will help you feel energized to help you function throughout the morning.
When you’re starting to create the habit of a first-thing-in-the-morning workout, it’s going to be difficult. Help yourself out by sleeping in your workout clothes so you’re that much closer to getting started when your alarm clock rings. Have a good playlist full of workout music on your phone ready to go. Then just put on your sneakers, pop in your headphones and walk out the door. Don’t stop to think. Don’t stop for coffee. Just get moving.
If you really can’t force yourself to exercise in the morning, try exercising on your lunch break instead. That will help you feel more energized to help you get through the rest of the day.
Get In A Routine
When your sleep pattern is out of whack, you might not feel tired at night when you know you should go to bed. But you need to force yourself back into a sleep routine, so commit to going to bed at the same time every night. Turn off your computer and stop watching TV for about an hour before you want to go to bed. Have a cup of caffeine-free tea and relax. Give yourself time to wind down so that you’ll be more primed for sleep. It’s also important to get up at the same time each day. After about a week, you may notice you’re starting to feel tired at your bedtime and you also may start to wake up around the same time each morning.
Optimize Your Bedroom Environment
In order to improve the quality of your sleep, make sure your bedroom is a comfortable retreat where you will be able to relax and rest. Take the TV out of the room and also remove your computer and your phone. No electronics should be in the bedroom at night when you sleep—use an old fashioned alarm clock instead of the one on your phone. Buy some comfortable pajamas and invest in high-quality sheets. Buy only natural fiber bed linens so that your skin doesn’t get irritated and you can enjoy a restful sleep.
Set Yourself Up for Enough REM Sleep
If you’re getting adequate sleep, you go through a full five stage sleep cycle multiple times each night. REM sleep is the last stage of each sleep cycle and it’s critically important to get enough of it to stay healthy and have the energy you need to face the day. REM sleep is the stage during which you dream and that your brain may sort through all the stimuli that it received during the day. It may go through images, conversations, feelings, and thoughts and categorize them. This is why many scientists believe REM sleep is really like a data dump for your brain.
Each REM stage gets progressively longer until it reaches about an hour long during the last sleep cycle of the night, which is just before you naturally wake up. If you don’t get enough sleep, your brain may not finish your REM stage and therefore may not complete the data dump. That’s whyyou maywake up tired, confused, irritable, and with lowenergy.
In order to make sure you’re able to get enough REM sleep at night, try going to bed an hour earlier than you do now. This may give your brain the extra time it needs for a full REM stage at the end of the night. If you have trouble falling asleep as you’re trying to get into your sleep routine, you might try a sleep supplement to help. Always consult with your doctor before starting to take a supplement, but if you’re cleared, a natural supplement like this could be just what you need to help you get into your healthy sleep routine.
During the day, as you’re in the re-setting stage and aren’t yet enjoying the restful quantity of sleep you need, you may find you need a little something to help you feel energized. Here are a few ways to do that.
Use Essential Oils For Energy
Essential oils may help you keep going during the day. Put a drop or two of the oil on your wrists where you will be able to smell it whenever you want. Or, you can buy diffuser jewelry that has a small scent pad inside. Put the oil on the scent pad and then put the scent pad in the jewelry. There are a variety of essential oils thought to help you feel more energized:
Foods For Energy
When you’re exhausted and want an energy boost, don’t reach for those donuts or the whipped cream-covered latte from the corner café. They may give you a temporary energy boost, but you’ll experience a blood sugar crash soon after that and be even more tired (not to mention the empty calories you’ll be ingesting). Instead, stick to healthy foods that will boost your energy naturally to keep going without blood sugar crashes.
Some good healthy foods to eat when you need to increase your energy during the day are:
- Sweet Potatoes
Supplements For Energy
You can also take herbal supplements, which may help you feel more energetic. Make sure that the supplements you are taking are all natural. Taking herbal supplements is away to potentially help you feel more energetic naturally while you focus on changing your sleeping patterns and getting back on a healthy schedule. Some natural herbs that are used are:
You can also get a mix of natural ingredients inone supplement.
Take A Holistic Approach
When you’re trying to fix your sleep schedule, sleep more deeply, and boost your energy during the day, it’s important to take a holistic approach to fix the problem. It can take time, so be patient with yourself, eat healthfully and possibly take an herbal supplement to help get you back on track to better sleep, so you may wake up more rested and feel more able to stay awake throughout the day.