A whopping 1/3 of healthy teens and adults say they often feel super sleepy and like they have no energy. Let’s get to the root of why we’re all so tired.
Pardon me. First off, you need to avoid eating too many refined carbs like sugar. It gives you a rapid energy fix, and your blood sugar levels shoot up. But this is temporary, and it quickly comes back down. This is what we call a sugar crash. craving quick energy leads us into a bad cycle of being energized, and then quickly crashing. That’s why eating too many sugary foods can actually make you super tired throughout the day.
Think of it as plugging your phone into charge when the battery’s low. It works fine when it’s plugged in. But take it off charge and the battery level quickly drops. reducing the amount of sugar and processed carbs you have in your meals and snacks will give you way more energy throughout the day. replacing those chocolate snacks with vegetables is going to make you feel way more alert during the day. Food has a huge impact on your energy levels, you get a lot of your energy from calories.
If you don’t eat enough of these calories, your metabolism slows down so that you can save the little energy that you have. This can make you feel and even look like a zombie. teenage boys need around 2800 calories each day while girls need 2200. When you’re done doing all that growing and turn into an adult, that number drops down to 2500 calories for men and just 2000 for women. Protein is also really important for boosting your energy levels is found in meats including beef, lamb and chicken, dairy products, eggs and fish are also really great sources of protein.
If you’re tired, you should also be watching your caffeine intake. When you think an afternoon coffee or energy drink is the perfect thing to wake you up throughout the day. It can really mess with your sleep. Most people think caffeine stays in our system for around five to seven hours. That’s why everyone says don’t drink coffee before bed. But in reality, caffeine stays in our bodies for double that amount of time. That’s between 10 and 14 hours. Let’s say you drink a caffeinated drink by 3pm. By 10pm.
When you’re winding down for bed, half of that caffeine is still in your system, giving you an energy boost when you really don’t need it. That means by 4am a whopping quarter of the caffeine from your drink is still in your system. This is sure to make you toss and turn throughout the night. There is a simple fix for this one. Just avoid any energy drinks or coffee after lunchtime. They say you need around eight hours of sleep to feel refreshed the next day. Younger people need even more than that.
Here’s where a lot of us are going wrong. If you need to wake up at 7am for school, you go to bed at 11pm to get that eight hours of sleep. But that’s not taking into account you could spend over a half an hour falling asleep. Work out on average how long it takes you to doze off and add this on to your eight hour sleep time. After a couple of weeks of doing this, you’ll feel much more refreshed. It’s also a bad idea to climb into bed and open up Netflix before you hit the head. Your bed is solely a place to sleep.
Your bright laptop screen won’t help you drift off either. You should ideally avoid using any screens the gift off blue or white lights at least an hour before bed. Ideally more. This includes your phone, laptop and TV two screens prevent your brain from releasing the sleep hormone, which is called melatonin, making it difficult for your body to know when it’s time to doze off. Your body gets confused and thinks that your screen light is sunlight assuming it’s daytime. This is why keeps you awake and supplies your brain with energy.
Try taking it one step further and making your bedroom and electronic freezone you can swap that phone screen for a good book and it should help you drift off to slumber land a lot quicker. audio books can also work really well to help you doze off. Another tip you can try to ensure you’re getting as much sleep as possible is to get a blackout blind. If you don’t want to spend any money, you can also just take a dark sheet or towel to cover your window. This way when the light starts to come into your room and the earlier hours of the morning, it doesn’t wake you and you can carry on dreaming about puppies and kittens or whatever.
Exercise is another super important thing to keep us energized throughout the day. It also helps us sleep. You might think that if you get home tired after school or work, that lying on the couch could help you recharge your batteries. But although it’s the last thing you want to do, try a little exercise instead, even just 15 minutes we’ll do. This doesn’t mean you have to start going to the gym every day. Try incorporating a daily walk into your schedule. It doesn’t need to be long, a half an hour round trip is all it takes. There are three really easy ways to get a bit more active during the day. Walk instead of jumping in the car for short journeys.
Switch the elevator for the stairs, stand rather than sit down whenever possible. If you work in an office or at home, try a standing desk. Jumping jacks are an easy exercise you can add to your daily routine. They work the whole body and get your blood pumping. You don’t need any equipment either, so they’re great for when that midday slump hits you in the office. A solid sleeping pattern is also super important for being more alert every day. Try going to bed at the same time every night, then waking up at a set time each morning to adults who go to bed at the same time on weekdays and weekends are generally less tired throughout the day and have less difficulty falling asleep at night.
Just like plants wilting when they don’t get enough water. Our bodies can’t function properly when we need some h2o. drinking lots of water throughout the day will help you keep those energy levels up high. Whether you’re about to climb Mount Everest, or just shopping at the local store. Stress uses up a lot of that energy you’ve worked to build up. If you’ve got an assignment do or a big exam coming up. Try these tips to de stress. Listen to your favorite tunes. Read a great book. Hang out with your best friends.
Try out yoga or meditation. There’s a bunch of free at home yoga tutorials online. Meditation is super simple to just find a calm place to sit and get comfortable. Focus on your breath. Slowly breathing in and out. You’re going to want to set a time limit as well. If you’re new to meditation, start with a small amount like five or 10 minutes. There’s a whole bunch of meditation sounds on the internet to help keep you calm and focus to whatever relaxes you is a surefire way to feel refreshed and boost those energy levels.
Now if you’ve tried all of this and you’re still feeling tired, there may be another hidden reason. food intolerances can make you feel super sluggish and affect your energy and sleep. Gluten, dairy or egg intolerance is really common. You also get loads of your energy from vitamins. You can get iron from spinach, broccoli, red meat and Turkey.
Vitamin D comes mostly from mushrooms, fatty fish, seafood, and most importantly sunshine. milk, eggs and beef are great sources of the 12. If changing your diet is too much to ask though, you can always pick up vitamin supplements from your local health store. This will do the trick to.