When you’re tired of being tired - stop exhaustion in its tracks

When you’re tired of being tired - stop exhaustion in its tracks

Author -  Good Health

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Why am I so tired?

There are many reasons that you may be feeling tired. Whether it is from a busy schedule, personal obligations or a lack of sleep, we are all looking for more energy so that we can fit more into our day. There are many common reasons that you may be feeling more tired than usual. It could be that you are not drinking enough water, or not having enough salt in your diet. Our bodies need salt to enable us to retain water. You might be nutrient deficient by not having restorative sleep or possibly you are drinking too much coffee or alcohol or eating trans-fats or refined sugars. If this is the case, there is a chance that your liver may be under too much stress.

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How can I have restorative sleep?

There are many ways that you can improve a good night’s sleep. It is important to find what works for you and not try everything at once. Make small changes each week until you have formed a new habit. 

  • Aim to go to bed and to get up at the same time every day so that your body clock gets into a rhythm
  • Ensure the room is dark and quiet
  • Avoid blue light from mobile phones, computers and TVs at least an hour before bed
  • Eliminate caffeine after lunch as it can remain in the body for up to 12 hours
  • Avoid eating heavy meals before bed. 
  • If you often wake during the night, a spoonful of nut butter before going to bed may help to stabilize your blood sugars. 

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Should I exercise if I am feeling exhausted?

When you are feeling tired, your exercise regime is one of the first things to be neglected. However, research shows that stopping exercising may increase fatigue. Exercise can boost your energy levels and set you up for the day as well as a good night’s sleep. It is important to know your body and find what type of exercise is best for you. If you have not exercised for a while, start by introducing intentional exercise into your daily routine; park your car further away from work and walk, or take the stairs instead of the elevator. If you are suffering from long term exhaustion, it may be best to avoid strenuous exercise. Beneficial slow-paced exercises such as walking or practicing yoga can help nurture the body without causing too much stress. 

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What foods naturally re-energize and boost your energy levels?

Eating a range of foods high in Magnesium, Vitamin B12, Vitamin C and Omega 3 fatty acids will help reduce inflammation, combat stress hormones and directly increase energy levels. It is important to include a range of high quality plant-based foods, to increase nutrients that help boost your energy levels and avoid the 3pm sugar cravings. More often than not, sugar cravings are actually a cry out for more protein. Make sure to keep some high protein snacks such as hummus or peanut butter nearby.

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Herbs to help you re-charge and support your vitality

Herbs can help reduce fatigue, promote endurance and help modulate the body’s response to stress. Adaptogenic herbs such as Siberian ginseng, Ashwagandha and Holy basil regulate the activation of the stress response and enhance the body’s ability to respond to stress. Adrenal modulators such as liquorice help to reduce cortisol release in the body. Herbs that promote a good night’s sleep such as Hops, Passionflower and Lemon balm, aid a restorative night’s sleep so that you wake feeling refreshed. 

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It is common to lack motivation when you are feeling tired and stressed. If you are looking to increase your energy levels, and have them last all day, it is important to have a routine so that you can make lasting changes. 

5 Key Areas of improvement:

  • Stay hydrated and choose foods that nourish you
  • Eat food that comes from nature and keeps you feeling full for longer 
  • Take a break from stimulants such as coffee and refined sugar to enable your hormones to come back into balance
  • Include some form of exercise in your daily routine
  • Provide your body with the appropriate environment for a good night’s sleep

Making small incremental changes to your daily routine can go a long way to improving your energy levels and ensure that you are in good health.

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