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There are various reasons as to why you might be feeling fatigued, including lack of sleep, poor diet and stress.The good news is that there are steps you can take to feel energized again and they don’t take long to put into action either.
Eat little and often. If your energy is low, it’s a good idea to snack regularly on healthy foods such as fruit, vegetables, nuts and seeds. Ideally you should aim to snack every 3-4 hours, as eating small but regular meals will keep your blood sugar level consistent.
Do some form of exercise. Even if it’s just walking around your office, doing squats in the lounge or going for a run down to your local park, exercise will get your blood pumping around your body and help you to feel energised and refreshed. You may think you are too tired to exercise, but once you get started, regular exercise will improve your fitness, energy levels and even your mood, helping you find the motivation to achieve your goals.
Use a low watt light bulb. If you find your energy levels dipping, using full spectrum light bulbs around your home can help improve your sleep and productivity. These bulbs contain neodymium, an element that filters out excessive yellow light, which our eyes are most sensitive to. The light produced by a full spectrum bulb is designed to be as close to natural daylight as possible. Symposiums held by The American Psychiatric Association have shown that some of the benefits of using these light bulbs include less fatigue, reduced seasonal depression and improved attentiveness and mood.
Use a torch if you get up in the night. Turning on the light at night floods your vision with artificial light, and, as you are probably aware, this can be a shock to the system! Studies show that artificial light can disrupt the production of melatonin, which is linked with the body’s sleep and wake cycles. A quality night’s sleep and consistent sleep patterns are essential for avoiding fatigue during waking hours.
When you’re in bed - sleep! As tempting as it may be to stay in bed and chat with your partner all morning or night, this habit can disrupt your sleeping patterns. Your energy level naturally drops when you’re in bed, so if you work from home, sitting in bed on your laptop can make you feel more fatigued, which is ultimately counter productive to achieving your goals. Instead get into the habit of working at a desk, eating at a table etc. rather than performing these activities in bed. Studies also indicate there is an increased link between sleeping problems and the symptoms of depression.
To get a good night’s sleep and wake up feeling refreshed the next day, it’s highly recommended that you follow the above advice for the best results. Good luck!