Do you ever wake up feeling exhausted? Have you spent nights tossing and turning or wide awake from insomnia? Does your energy drain quickly throughout the day? Feeling rested and energetic are critical components to a healthy lifestyle. If either of these things are lacking in your life, there might be an underlying issue. The problem could be physical, emotional, mental or spiritual. In fact, it could be more than one, or even, all of these. Keeping five tips in mind might help you feel more rested and energetic.
You absolutely should do without blue light before bed to feel more rested
Researchers have stated that exposure to blue light suppresses melatonin production in your brain. For every hour of blue light, your brain stops producing melatonin for approximately 30 minutes. melatonin is essential to your ability to feel more rested. It’s a hormone that the body produces in response to darkness. Its function has to do with balancing sleep and your natural “internal” clock, otherwise known as “circadian rhythm.” If production of melatonin is suppressed (as research suggests it is with blue light exposure) you’re likely to wake up in the morning feeling exhausted.
It’s so easy to fall into a habit of scrolling social media, answering emails or perusing your favorite blogs and websites late at night. You stay connected until your head starts to bob and eyes begin to close. Then, you click off your device and crawl under the covers, only to discover that you can’t fall asleep! To feel more rested, try doing without blue light at least one hour before going to bed. Create a new habit and stay with it for at least a month and see if you feel a difference.
A brief period of exercise in the morning boosts energy and balances hormones
In addition to melatonin, cortisol is another hormone that regulates various systems in your body to help you feel more rested and energized. Cortisol’s main function is to regulate blood sugar levels, metabolism and blood pressure. It’s a stress hormone that aids the brain in its ability to use glucose. Studies show that exercising early in the morning helps balance cortisol in the body, which boosts overall good health. Even if you don’t want to do a major work out first thing in the morning, developing a routine of stretching or taking a brisk walk helps kick-start your body for the day.
Hydrate to feel more rested and energized
So many people walk around chronically dehydrated. Most don’t even realize it. If you often have headaches, feel achy, moody, fatigued and irritable, this might be the reason. Maintaining a sufficient level of hydration is a key to good health. If you drink enough water, you’ll no doubt feel more rested and energized. Your skin will look and feel better, too, and your mental clarity will sharpen. If you struggle to drink enough water because you prefer drinks with flavor, try some of these ideas to naturally flavor your water.
Wake up earlier to feel more rested
Sounds crazy, right? However, sleeping in doesn’t necessarily mean you’re going to feel more rested and energized. Many people find that they’re more productive during the day when they get out of bed by 5 a.m. at the latest. This might naturally lead to going to sleep earlier at night. Especially if you work from home, it might be easier to get things done while the rest of your household is still asleep. Waking up earlier provides an opportunity to eat a healthy breakfast. You can also spend some quiet time in prayer or meditation and exercise (as mentioned earlier).
Developing a morning routine can affect how you feel the rest of the day. If you don’t feel up to setting the alarm for 5 a.m., just set it for a half hour earlier than you usually do. And, do not hit the snooze button when it goes off!
Set aside time for non-work-related activities
To feel more rested, there needs to be more to life than work. If all you ever do is work and think about work, your mind and body and spirit will start to feel heavy. Heaviness often presents itself as fatigue. Make sure you spend time doing activities that have nothing to do with work. Reading is a great option, as well as going for long walks, listening to music, taking up a hobby, watching movies, or having long conversations with people you love.
Taking time to do something other than work helps strengthen your body, mind and soul. Spending time with others is just as important as enjoying time to yourself. Energy begets energy. If all you ever do is work, however, you’ll wind up feeling drained and exhausted all the time.
A recap of the 5 tips to feel more rested and energized
The next time you’re feeling run down, you might want to give a few of these ideas a try:
- Stop exposure to blue light at least one hour before going to sleep at night.
- Exercise for a brief period of time early in the morning.
- Stay well-hydrated.
- Develop a routine of being an early riser.
- Take time on a regular basis to do things that have nothing to do with work.
What are some of your best tips to feel more rested and energized?