There is nothing worse than spending the night tossing and turning and missing valuables. The next worst thing is trying to function the next day without one just to stay awake. And if you resort to caffeine when you feel exhausted, chances are you will get a temporary shock and then crash. Ready to break the cycle?
Caffeine is something that affects everyone differently, but for some people, the negative side effects are just not worth the temporary period of time when you feel more alert and focused. “Caffeine is a stimulant and a stressor to the body. Many people drink coffee for the shock of adrenaline and cortisol it produces,”
“[Caffeine] can make you feel more stimulated and motivated, but it also comes with feelings of wired and fatigue. For many people, this caffeine high is followed by energy drops or crashes throughout the day, ‘says Titgemeier.
Once you’ve gotten past the caffeine highs and lows and are ready to try some more sustainable and healthier ways to feel more awake, keep reading below for Titgemeier’s advice on nutrition and other lifestyle tips for more energy.
1. Drink water
I bet you’ve heard about the importance of, but it is worth repeating. One of the potentially negative effects of dehydration is fatigue, so if you’re already tired, hydration is your friend. You also lose fluids at night when you sleep, which can contribute to dehydration when you wake up.
“Dehydration is a very common cause of fatigue and cognitive impairment. Research has shown that the most common symptoms are fatigue, increased sleepiness, confusion and decreased alertness,” says Titgemeier. “Start your morning with a large glass of water to support energy and cognition.”
Eat healthy foods that support energy
When you’re tired or groggy, the last thing you want to do is worry about having a baby. But the easiest foods are not beneficial to our health. One way to combat dizziness and fatigue is to make sure you are properly fueling your body.
Titgemeier recommends focusing onchoices such as eggs and smoothies. Both are fairly easy to prepare, but will support your body better than a fatty fast food solution. “Proteins contain proteins and water, and in the yolks you get all the other nutrients like CoQ10, vitamin E and other B vitamins. CoQ10 is an antioxidant that is essential for energy production, just like the B vitamins.” Titgemeier says.
Make it yourselfat home is relatively simple and inexpensive, and you can adjust all the ingredients to your preferences. “Smoothies are a great way to load up on nutrients and antioxidants in foods like berries, chia seeds and flaxseeds, which help create steady energy throughout the day. I would specifically recommend adding a green leafy vegetable like spinach for a great source of B vitamins and alpha-lipoic acid. Both nutrients are very important for energy production, “says Titgemeier.
Although it is not a good idea to, you don’t have to stay completely seated. Doing light exercise, such as walking and stretching, can help you feel more alert and refreshed without straining your body.
Just take it easy – pushing your body through a tough workout when you haven’t slept well is a recipe for burnout and feeling worse.
4. Take a power nap
If your body is yelling at you for more sleep, don’t fight it. A shortcan help you feel refreshed and more energized when you do it right. The key to taking a nap and not waking up is to take a shorter nap (about 20 minutes) and make sure to take it earlier in the day, or at least not close to when you normally go to sleep.
The information in this article is for educational and informational purposes only and is not intended to be health or medical advice. Always consult a physician or other qualified health care practitioner if you have any questions about a medical condition or health goals.