Sleeping is how our body and mind rests and recovers. If you are not getting sufficient sleep, you can be assured that you are going to feel tired. You may have a foggy brain and have a hard time concentrating. Hours of sleep needed to be refreshed are dependent on each individual. Some basic guidelines say adults need somewhere between seven to 9 hours a night.
Changes you can make to increase sleep:
Set a bedtime and adhere to it religiously
Have a bedtime ritual
Practice meditation or another stress reducing technique prior to bedtime
Stop ingesting caffeine and/or alcohol in sufficient amount of time for it to be processed before bed
Are you eating crap food? Crap food is going to make you feel like, well, crap! Focus on eating more fruits and vegetables, lean proteins, whole grains and as many whole foods as you can. Cut out fast food and decrease restaurant and pre-made package meals. Try to reduce your packaged items (like chips, crackers and cookies.)
Healthy Food Ideas
Pack fruit and nuts for a snack
Make your own sandwich with fresh vegetables, a whole grain bun/bread/wrap, and home cooked chicken/turkey/fish/eggs
Make guacamole or hummus and use it as a spread or dip for vegetables
Grill vegetables kabobs to take as a snack or a side for lunch
Dehydration causes fatigue, brain fog and headaches. Just like sleep, the amount of water needed depends upon the person. I suggest trying to get at least 64 ounces of water a day. Some experts say to drink half of your body weight in ounces. For example, a 150 pound person would drink 75 ounces of water. Water is a factor in all of our body’s processes. You want to be hydrated so that your body is functioning at it’s best.
Ways to get more water
Start your day by drinking a full glass
Keep your favorite water bottle with you at all times
Play drinking games – Stopped at a red light? Drink water! Kid calls your name? Drink water! Commercial comes on? Drink water
STRESS MANAGEMENT TECHNIQUES
Stress is a daily occurrence. If you are not doing something to manage your stress, you are being affected negatively. One of those negative effects is going to be a decrease in your energy. There are so many ways to effectively and positively release stress. Find one that you can easily work into your day.
Stress Management Techniques
Journal your feelings, thoughts, worries and to do list prior to bed
Spend 5 to 10 minutes doing yoga or stretching
Use your creative abilities as a calming outlet
End your day with 5 to 10 minutes of meditation
Exercise! Walk, bike, swim, row, lift weights, do something active every day!
By changing just one of these, I am willing to bet you will get an increase of energy. Think about how much better you would feel if you incorporated all four of these tips! You could be a new person! And guess what? This is completely doable and completely in your control. Make small changes, better choices and change your life for a SUPERior you!