Establish a good waking and sleeping routine to beat tiredness:
It’s really important to stick to the same bed time and wake up times every day. This really helps the body establish a rhythm which makes it much easier to sleep and wake up.
A lot of us vary our sleep and wake up times to the detriment of our health. Your body gets confused by the changes in your sleep cycle, which leaves you feeling more tired in the long run. Even sleeping in during the weekend can throw your body cycle out. So beat the tiredness by setting a regular bed time and sticking to it.
Reduce your caffeine
Many of us are guilty of picking ourselves up with a good cup of coffee whenever we wake up or feel very tired. While it may give us an instant energy hit, in the long run, too much caffeine can leave us feeling restless, irritable and even unfocused.
It’s a good idea to drink one cup of coffee in the morning and then having a herbal tea in the afternoon. You’d be surprised at how nutritious a cup of tea can have that will help the body create its own energy.
Drink lots of water
Drinking lots of water is a simple thing to do. Unfortunately, people in general are not good at drinking the recommended two liters of water each day. Dehydration is a common problem that leads to digestive problems, bloating and poor muscle and joint function, as well as making you feel lethargic and very tired.
Fill up a big bottle of water and keep it near you so it’s easy to take small sips throughout the day. If you’re not a big fan of water, then why not add a slice of lime, lemon or other fruit which will make the taste more comforting to your tastebuds.
Establish good exercise habits. Be active
Exercising and being active gives you a lot of natural energy boosts. While at most times you may feel tired or the winter season keeps you from exercising, you should still get up and do something active. Walking even has a lot of benefits. The benefits will far outweigh the negatives of being inactive.
Attempt to get your heart rate up for at least 20 minutes a day. Go for a walk outside or do some strenuous housework. You’ll be happy and feel a lot better for doing it. Exercising regularly ensures you get a good night’s sleep too.
Have short power naps
Most people get tempted to take long afternoon naps which turn into a long sleep. They do it thinking it will energise them for the rest of the day. It’s not really a good idea since you’re interrupting your normal sleep-wake routine or cycle (referred to as your circadian rhythm)..
An afternoon nap should be limited to 20 minutes so you don’t fall into a deep sleep, which can make you feel worse and drowsy or groggy for hours afterwards.
Have a healthy, light dinner
Keep your dinner light and healthy. Ideally, you should eat before 8pm. Eating a large meal for dinner may mean you’ll be unsettled for the rest of the night. Rich or fatty foods take longer for the body to digest, meaning your system still has to keep working long after you’ve gone to bed.
Try to have a healthy, light dinner as early as possible, leaving at least two hours between dinner and sleep. This allows your body enough time to process the food before you go to bed, letting you drift off with ease. Be aware that spicy foods in the evening can cause heartburn or an unsettled stomach.
Write in a journal
Have you ever gone to bed feeling the burdens of the world on your shoulders? Do you find yourself lying awake all night for hours while your mind works overtime? Well guess what? You’re not alone at all. Having a busy mind when you’re trying to sleep makes it very difficult for you to fall into a deep sleep.
Why not try writing in a journal or jotting down a to-do list for the next day before your head hits the pillow? Then you’ll have a clear mind that’s ready to relax throughout the night.
Avoid the snooze button
Many of us are so tempted to hit the snooze button when our alarm goes off. While pressing the snooze button feels great when we need an extra few minutes to sleep, it only makes matters worse, as we fall back to sleep several times before getting interrupted again.
It’s better to keep your alarm out of arm’s reach, so you have to get out of bed to turn it off. That way you’ll avoid hitting snooze, drifting back to sleep and feeling rotten for the rest of the day.
If you wake up and you’re still feeling overly tired, then head straight for the shower. Just make you don’t have too much of a hot shower, otherwise you’ll never want to get out.
Use lukewarm water and switch to cold every few seconds to really wake yourself up and stimulate your senses! To awaken your senses, try some revitalising or refreshing gels. There are plenty of beautiful flavours and brands of shower gels available.
Seek medical advice
If you’re waking up everyday feeling tired and also throughout the day and over a long period of time, then it’s time to seek medical advice. Women who are low in iron due to hormonal or dietary changes will find themselves overly tired for most of the time. Sometimes stress and psychological concerns can also make a person tired too. There are plenty of therapies, medication and natural therapies, and vitamins that can assist you with the problems of tiredness.