Being tired can make even the smallest of tasks feel insurmountable.
Something as simple as getting out of bed can seem like the end of the world.
But imagine if you could overcome feeling tired.
Imagine if, even after a hectic working day, you had enough energy to spend quality, yawn-free, time with your family or friends.
Sounds like a dream, right?
Well, in fact, with just a few lifestyle tweaks, you could dramatically increase your energy levels throughout the day.
So, what are you waiting for? Try these 6 proven techniques now.
1. Get moving
Ironically, the more you do, the less tired you feel. Numerous studies show that physical activity actually boosts energy levels. In short, exercise improves the working efficiency of your heart, lungs and muscles, meaning your body can better handle physical activity. Not only that but it also boosts your confidence, giving you more of a "can do" attitude to anything that comes your way.
Although almost any exercise is good, yoga may be especially effective for increasing energy. After six weeks of once-a-week yoga classes, volunteers in a British study reported large improvements in their energy.
Yoga is suitable for all ages and it's also a great way to meet new people. So don't knock it until you try it. Stretch your yawns away.
3. Stay hydrated
Dehydration is the biggest energy killer. It also decreases alertness and causes fatigue even during the most menial tasks. How to know if you’re drinking enough water? Well, pay close attention to your urine colour (gross, I know but, important). It should be a pale yellow colour, anything darker means you need to drink more water.
4. Get to bed early
Sounds obvious but at least try to get into bed early and attempt to sleep more hours. You'd be surprised about how much we hinder our sleeping ability by going to bed late and with digital distractions in our bedrooms. Lack of sleep increases the risk of accidents and is the leading cause of daytime fatigue. The solution is simple: Get to bed early.
5. Eat fish
Omega-3 oils also boost alertness. According to a 2009 study by scientists at Italy’s University of Siena, volunteers who took a fish oil capsule for 21 days demonstrated faster mental clarity and an increase in energy. Omega 3 can be found in oily fish - see there is always a good excuse for sushi.
6. Note your circadian rhythm
Some people get a burst of energy first thing in the morning. Other people perform at their best at the end of the day. Spend time working out when you're in your daily prime.
These individual differences in daily energy patterns are determined by brain structure and genetics, so they can be tough to change. Instead, become aware of your own circadian rhythms and then structure your day to compliment them. For example, schedule demanding activities when your energy levels are at their peak and avoid making important decisions when you are likely to be fatigued.