Sep 13, 2017

Don’t talk to me, I’m tired…again!

There’s no denying that life is busy and getting busier. Between working, cleaning, parenting, socialising, wondering and worrying, it's all you can do just to keep going. 

There’s no time in the day, week, or even the month, to take a day to yourself to rest or to even have a sneaky cat-nap in the afternoon for that matter!

Do you ever ask yourself, "Does everyone else feel like this, or is it just me? Am I the only one who wishes there was more hours in the day, every day?"

It may be that you are just suffering from a little tiredness, something that generally derives from not getting enough sleep. The National Sleep Foundation recommends that you should have between seven and nine hours of sleep every night for people aged between 18 and 64. And if you are regularly underachieving on this, you will simply feel tired.  So, one solution for tiredness is fairly straightforward, go to bed earlier and sleep for longer. But it isn’t always easy, particularly if you struggle with drifting off...

Here’s a few simple steps to consider:

  • Don’t drink caffeine for six hours before bed. Did you know that only one-half of your caffeine intake is eliminated after 6 hours?
  • Avoid alcohol before going to sleep. Only one unit of alcohol gets processed every hour!
  • Steer away from using technology for at least 2 hours before bed.  The exposure to the blue light emitted from phones, laptops and tablets results in a delay of melatonin production, which is the sleep-inducing hormone.
  • Take the time to research and invest in a comfortable mattress suitable for your preferred sleeping position and always keep your bedding clean
  • Try to reduce stress levels before bed by doing exercise or trying various breathing techniques.

As well as the root cause of the problem being down to not having enough sleep, tiredness can also be brought on by stress, a poor diet, not enough exercise or even a medical condition. 

So, as well as making sure you are sleeping like a baby, it is often advised that you should eat often throughout the day with regular meals and healthy snacks rather than a huge meal less often.  Energy boosting foods are in abundance, you just need to know about them and have a little understanding on how to work them into your diet and daily routine.

This article from BBC GoodFood is worth a read as it provides a good overview on how to nail your daily diet with good eating habits and sound food choices: .

More sleep is an obvious solution to combatting tiredness and eating some healthy, energy-boosting foods seems to make a lot of sense too, but feeling worn out and being told to get up and exercise doesn’t seem quite so clear-cut. 

However, research does show that regular, low-intensity exercise can help to combat fatigue as exercise is a way for people to feel more energetic. It's in a similar way to the boost you get from drinking caffeine! 

What’s more, as little as 10 minutes of aerobic exercise each day, such as walking or cycling, can dramatically improve the quality of your night-time sleep - especially when done on a regular basis.  It’s proven…a little bit of exercise is an all-round winner!

Are you still feeling fatigued? 

If you’re sleeping better, your diet is full of energy boosting foods, you’re walking for at least ten minutes each day and you still feel tired, there is a chance that your tiredness is down to a medical condition such as diabetes. 

In this case, none of the above will make a difference because you are experiencing either too high or too low blood sugar levels in your body.  If you suspect that this could be you, it is best to visit your GP to have your blood glucose levels tested.

And if you would like to know a little more about the signs and symptoms of diabetes, then register for a free account at today where you can also view hints and tips on energy-boosting recipes and exercise routines.

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