If you’re regularly battling fatigue and low energy, there’s no reason to accept it as your norm. Try these 5 easy-to-follow tips. Regain your strength and you’ll be running the day, instead of the day running you.
Practice sleep hygiene with a daily routine
Are you reading social media posts at all hours of the nigh, struggling to peel your fingers away from those infinity-scroll feeds? As the coronavirus pandemic rages on, whether you’re on furlough or working from home, your sleep routine has most likely been knocked off-kilter. I’m also willing to bet that you find yourself staying up later and later. Mainly because you can’t seem to get to sleep at night or up in the morning.
Whatever the reason for not going to bed at a reasonable time, the fact is that a poor night’s sleep leads to lower brain function the next day. This problem is compounded each time you stray further and further from what you know to be reasonable bedtime. Practising sleep hygiene will enable you to train your autonomic nervous system. This will trigger the urge to sleep around a specific time. Every. Single. Day.
We all know how easy it is to fall asleep when we’re feeling exhausted after a long day at work, or a night out with friends. When you sleep better, you’ll experience far more energy during the next day. This includes a measurable difference in your ability to remain focused. The things that this will enable you to achieve during the day will most likely lead to greater fatigue at night. A perfect result. You should be tired when night time comes, so you can sleep better and through the entire night. For some great pointers on improving your sleep hygiene, check out our article on how sleeping more can boost your immune system here.
Drink caffeinated drinks before 2.00pm!
This one ties in with the first recommendation. At the end of the day, caffeine is a stimulant and stimulants are inherently disruptive to sleep. Constantly relying on caffeine for your daily pick-up can worsen the quality of your sleep. It’ll make it difficult to wind down at night. In fact, studies have demonstrated that overreliance on caffeine has a negative impact on our biological clock. It provides fuel for bad habits like staying up at night and makes it more difficult to nod off when we should be sleeping. The trick to keeping yourself alert and focussed during the day, without compromising on a good night’s sleep in the evening, is staying away from any caffeinated products after 2.00pm.
Replace your coffee for matcha green tea
If you’re really serious about combating fatigue, you can go a step further. Switch out your caffeinated product of choice for matcha green tea. Why? Well, matcha green tea is much-loved by those in the know for the laser-like focus which can be attained through consuming the bright green beverage. It delivers a powerful boost to your energy levels and increases the production of two neurotransmitters in the brain called serotonin and dopamine, which increase alertness and concentration levels for a high-energy working day.
In addition, a cup (237 ml) of regular matcha tea made from 1/2 a teaspoon of matcha powder has about 34mg of caffeine. However, due to its L-theanine content, it delivers this low dose of caffeine to your body steadily. This enhances brain function and ongoing energy levels without the awful jitters that come with drinking caffeine.
Stay hydrated throughout your day
When you’re feeling tired, forget about relying on caffeine from coffee to make it through the afternoon! There are far better and much healthier choices you can make to replace coffee and do away with the myriad of side-effects it produces. If you’re dealing with fatigue you probably need to drink far more water than you’re drinking now. Your body is around 60% water and simple bodily functions such as sweating or urinating cause trigger the water we so badly need to power our bodies each day.
Most people grow up with the notion that as long as they satiate their thirst to the extent that it is consciously known, they’re doing enough. However, the body needs a lot more water intake than your thirst levels might be indicating. Think of thirst as denoting a critical point of water dehydration, rather than a sign that a little water might be in order. You should be drinking at 2 litres of water day – and don’t cheat and drink it all at once (though I’d like to see you try that)! Spread it out throughout the day so that your energy levels remain consistent and your brain function does not suffer. If the weather is warmer or you are exercising more than average increase this intake accordingly.
The good news is that you can go ahead and have that cup of organic green matcha tea. Although common wisdom suggests that tea is a diuretic it is a myth. Yes, you heard that right. Science says that tea is actually hydrating!
Meditate to recharge in just 20 minutes.
If stress or anxiety is behind your fatigue and keeping you up at night, meditation may be the solution to your energy woes. Meditation is a powerful tool for overcoming unhealthy thought patterns. If you’re not sure how to do it, fear not because ‘guided meditations’ can be used to achieve a deep state of relaxation. You will find a large number of guided meditation apps as well as videos on Youtube. A good guide will take you on a journey. Help you to silence any feelings of self-doubt or worthlessness and makes you feel ‘lighter’. Regular practice can help you to drift to sleep blissfully when the time comes.
If you really want to multiply the positive effects of meditation, simply consume a cup of our Kineta matcha green tea around 20 minutes prior to your meditation session. Matcha is scientifically-proven to generate a powerful sense of calm and relaxation. Watch as L-theanine works its magic and causes the brain to generate alpha-waves. This instils a powerful sense of calm and relaxation in you to boost your meditation practice.
For more tips and tricks on how to boost your energy levels, sign up to our 12-week course to #MatchaMoreEnergy here!