I’ve recently started a new job and by the middle of the week I begin to feel exhausted. This may be because I’m getting in very early and trying to remember all of the new systems and processes. But it could also be because I’m a little stressed with the change.
It goes without saying that eating regular and healthy snacks is a good way to keep up energy throughout the day. Eat every three hours instead of just having three big meals.
Research from The Royal College of Psychiatrists recommends that anyone feeling tired should cut out caffeine. And I have to agree, in my opinion caffeine results in me feeling even more tired later on it the day. I gave up coffee this year as my New Year’s Resolution and I haven’t looked back. Green tea is so much better for you anyway! Could love without it? Try to just cut down to one coffee per day (or week) and take small steps to get away from caffeine.
Alcohol can also impact sleep. I know that if I’ve drank too much of an evening it causes me to wake up even earlier the following morning – and that’s sleep that I’ll never get back! Research suggests that you sleep less deeply after drinking alcohol. The next day you’ll be tired even if you sleep a full eight hours.
It’s best to avoid alcohol before bedtime or at a least limit it to one night a week. The NHS recommends that men should not regularly drink more than 3-4 units a day. Women should not regularly drink more than 2-3 units a day. ‘Regularly’ means drinking every day or most days of the week.
And make sure that whatever you are drinking you’re also staying hydrated with plenty of water to keep your body healthy.
Exercise is also important as it makes you feel less tired. If you can fit in a 15-20 walk do as this will give you an energy boost. It’s best to build up your physical activity over time with an overall aim of doing two and a half hours of moderate-intensity aerobic exercise, such as cycling or fast walking, every week.
Personally I find that going to bed and getting up at the same time every day (or as often as I can) helps me to stick to a regular sleep pattern. Unfortunately I don’t have time for naps during the day but several studies suggest that daytime naps can hinder your evening sleep.
How do you sleep each evening? Do you have a regularly sleeping pattern or cut out certain drinks to avoid sleep fatigue? Let me know your experiences here.