Sick of feeling tired? So many people I have spoken to lately seem to be suffering from fatigue no matter how much sleep they get. This is even more apparent for me since becoming pregnant. Growing a person can really zap your energy! Every night is a mammoth effort to catch up on rest but we wake up even more exhausted that the morning before. So what can we do?
1. Become a poser
Any physical activity is good for boosting energy but yoga is especially effective. Yoga clears your mind, boosts your energy and gives you an increased sense of well-being. Start your day with sun salutations to give you that sense of 'get up and go' you need to get through a long day. A very vigorous practice in the evening can sometimes leave you a bit wired before bed and makes it difficult to fall asleep. Try slow vinyasa flow, restorative or yin yoga to aid restful sleep. And always take time for savasana! Set an intention to make your practice more restful when you come to your mat.
2. Drink up!
Dehydration can increase fatigue, decrease alertness and concentration. Drink plenty of water throughout the day. While 8 glasses is recommended everyone is a little different. Drink enough so that you feel the benefits but not so much that you have to run to the bathroom every 10 minutes. Take note of additional fluids that you consume - tea, coffee etc and adjust your intake accordingly. Check out some ideas to pimp your water here.
This may be stating the obvious but make sure you get a good 8 hours sleep every night. Take a quick nap during the day if you need it. Try to keep sleeping patterns consistent rather than binge sleeping at the weekends. Over sleeping on Friday and Saturday can often result in a very restless Sunday night! Set yourself a nightly curfew to turn off electronic devices so that you can start to unwind before you get into bed. Avoid reading using backlit devices and don't check your clock or phone if you wake in the middle of the night. Just try to go back to sleep. You will wake when you need to in the morning. Avoid the snooze button when your alarm goes off in the morning. Long lingering snoozes can leave you feeling groggy all day.
4. You are what you eat
Eat plenty of good quality whole foods rich in iron and omega 3 fatty acids. Iron rich foods include lean red meat, eggs, leafy greens, dark chocolate and seeds. Oily fish is a great source of omega 3. Try eating protein and healthy fats for breakfast to keep energy levels up during the day. Reduce or cut sugar from your diet completely to avoid the roller coaster of sugar highs and lows during the day which can only be resolved by eating or drinking more sugar! There is processed sugar in nearly everything so check out the labels on what you are eating. I do not advocate cutting fruit entirely from your diet because the nutritional benefit outweighs the sugar consumption but try not to eat more than one or two portions of fruit per day. Avoid excessive consumption of caffeine especially from late afternoon onwards. And never drinks fizzy drinks! Ever!!
5. Essential oils
Essential oils like grapefruit, bergamot, ginger and lemongrass have wonderful energising properties. Oils such as lavender can help you relax and fall asleep. Add a few drops to a warm bath and put a little on your pulse points. I can highly recommend Yogandha Oils.
6. Take a time out
We all have hectic schedules and often when we do have time to relax we feel guilty about doing nothing. Make time to actively do absolutely nothing on a regular basis, even it is just half an hour. It sounds like a contradiction but constructive rest time is so important and something most of us overlook. You are being ordered to idle.
Download this free Juice Cleanse Guide and Yoga for Better Sleep Routine to both both energy and help you on your way to a more restful evenings. I hope you find yourself well rested and rejuvenated very soon indeed!