Many of us think that daytime fatigue is just part and parcel of adulthood. But actually, there are some really common lifestyle choices which compound the problem. Don’t panic, they’re easy to tweak and manage. Take a look at these 6 common causes of fatigue and our suggested solutions, and get those energy levels boosted!
1. You’re a Couch Potato
Are you a self-confessed couch potato? Would you prefer to sit on the sofa than go for a run? This may be why you’re feeling tired. When you’re feeling sluggish the last thing you want to do is get active but numerous studies show that a little exercise throughout the week can boost your energy levels.
Light exercise, roughly 20 minutes 3 times a week, will boost your strength, endurance and energy so the next time you start feeling a little sleepy switch the slippers for trainers! Even a walk around the neighborhood is worthwhile.
2. You’re a Bad Sleeper
Regardless of how long you sleep for, if your quality of sleep is poor you’re going to wake up feeling tired. Your sleeping environment is an important factor in determining whether you get ‘good sleep’ or ‘bad sleep’. The good stuff is when you sleep deeply for long, continuous stretches of time. This allows your body to rejuvenate, so you feel refreshed when you wake up. Bad sleep is just the opposite – stirring or waking up frequently during the night, and feeling sluggish and tired the next day as a result.
There are lots of quick and easy edits to your bedtime routine which can impact your quality of sleep in a really positive way:
- Avoid sugar, caffeine, spice and heavy foods close to bedtime
- Switch off electronics and read a book, to reduce your exposure to stimulating ‘blue light’
- Ensure your bed is comfortable and supportive, allowing your body to fully relax and rest when you nod off. Click here to check out our range of UK-made memory foam mattresses!
3. You’re a Coffee Addict
Coffee and fatigue are a dangerous combination, Yes, initially coffee will boost your energy but then a few hours later you will crash and burn so what are the alternatives?
You don’t have to cut out coffee altogether (it’s far too delicious for that kind of drastic action). All praise the scientists who have discovered that 3 cups of coffee a day can be beneficial for your health. However if you’re experiencing regular fatigue, try to cut down and swap some of your coffee hits with herbal teas. You’ll be amazed at how easily you find the switch. For most of us, it’s the comfort of having a hot drink on our desk rather than coffee itself. Plus, tea contains a small amount of caffeine too so you’ll still get the energy boost your body is craving.
4. You’re Dehydrated
Not drinking enough water can cause your blood pressure to drop, give you headaches, leave you feeling tired and loss of concentration.
Surprisingly, we’re not going to suggest drinking 2 litres of water a day. Because that’s not actually the advice of health professionals. Take a refillable bottle to work with you and aim for about 1 – 1.2 litres. The remainder of the 2 litre target comes from your food and other drinks (the list of which might surprise you):
The study also found that cola, diet cola, hot tea, iced tea, coffee, lager, orange juice, sparkling water and sports drinks were just as effective … “It’s a common belief that coffee and tea don’t count towards the recommended daily intake of water because they are durectics, but it’s is an erroneous one … The diuretic action is small and these beverages can make a useful contribution to meeting daily hydration needs”
Professor Maughan, Delicious Magazine
5. You’re a Workaholic
There’s a difference between being a hard-worker and a workaholic. Piling unnecessary pressure on yourself at work which in turn eats into your life outside of the office takes its toll on your well being. Everybody needs some downtime, so finding a healthy work/life balance is essential.
It’s not as easy as just saying you’re going to switch off. You need to schedule in some ‘me time’. Take the dog for a walk, meet up with a friend or just treat yourself to an hour in the bath. With something to actively take your mind off work pressures, you’ll notice a change in your mood, attitude and energy levels. You should find that you sleep better too, without your mind whirring late into the night.
6. You Skip Breakfast
‘Breakfast is the most important meal of the day’. But why? For most of us it’s the smallest meal, so how can it be so important? Well, breakfast wakes up your body and kick starts your metabolism for the day. If you skip it, your energy levels are on the back foot right from the outset.
Even though it might seem like a chore at first, pick up some breakfast ingredients during your next shop and set your alarm 10 – 15 minutes earlier in the morning. It might be difficult to leave your bed at first, but trust us once you get into the routine of having a nutritious and filling breakfast before you leave the house you’ll never look back. It’s so much more satisfying than grabbing something on the go, and really sets you up for the day ahead. Click here for some nutritous brekky ideas.
If you have any other tips for tackling daytime fatigue, get in touch and share your wisdom! Of course you can contact us for mattress and sleep advice too. Click here to see our contact details. Until then, sleep well 😴