How to STOP Being Tired (8 Steps)
I’ve had days when I struggle to get through to the end. Zero energy to do anything properly. Tired and burnt out.
It’s hard to function when you’re exhausted but if you have responsibilities or a deadline looming, you still have to get things done.
Honestly - I’ve had weeks like this.
12 hour on call shifts for days at a time, then switching to nights the following week.
It’s demanding on your body because you are moving all the time.
It’s demanding for your brain because you’re thinking constantly.
But you have to rest. You need to listen to your body. You need to realise when your battery is low.
You need to be aware of your state.
In this article, we’re going to talk about the 8 habits I use to keep my energy levels high throughout the day.
1. Sleep well
The first and one of the most high-leverage aspects that impact your energy levels is your sleep.
I remember one particular week when I was working on-call shifts finishing at midnight, and then transitioning into night shifts on the weekend.
My body clock was completely flipped, and the constant interruptions during the day made it impossible to get quality sleep.
I was running on fumes, struggling to stay focused and energetic during my shifts.
And I’m sure you’ve been there, after a restless sleep your energy levels will be at an all time low. My reactions were slower, and even the simplest tasks felt overwhelming.
The erratic sleep schedule was taking a toll on my performance and well-being.
I knew that something had to change so I started prioritising my sleep hygiene, even with my unpredictable hours.
Strong sleep hygeine encomapsses a few healthy habits and environemntal factors that promotes consistent and uninterrupted sleep.
One key habit is aiming for consistency and this is really important because our bodies operate on a circadian rhythm, which is an internal clock that regulates sleep-wake cycles.
Maintaining a consistent schedule helps synchronise this rhythm, promoting better sleep quality. So you should aim to go to bed and wake up at the same time every day, even on weekends.
This consistency helps train your body to fall asleep faster and wake up more refreshed.
To get better quality sleep you should have an optimal sleep environment.
- Firstly it should be a quiet room because noise disturbs sleep.
- Ideally it needs to be dark room because light, especially artificial light from screens can interfere with the production of melatonin, which is a hormone that regulates sleep.
- A cool environment helps your body lower its core temperature, which is necessary for sleep onset and maintenance.
- Also try to avoid exercise too close to bedtime because this raises your core temperature.
2. Exercise
Exercise might be the last thing on your mind when you're tired, but it's key for maintaining high energy levels.
When I have a week where I’m moving every day like lifting weights 4 times a week, playing football or boxing a couple of times a week and going on walks most days, I feel like I have bundles of energy.
Regular exercise improves blood flow and circulation which can help to keep your energy levels high.
It also boosts sleep pressure, which helps you fall asleep faster and sleep more deeply.
The most important thing to realise is that consistency is more important than intensity when it comes to exercise.
So many of us tend to give up on overly ambitious targets that we set for ourselves and I’m guilty of this too.
Establishing a regular exercise routine, even if it's not intense, ensures you stick with it over the long term. It's better to engage in moderate activity consistently than to start a rigorous program you'll abandon quickly.
Aim for at least 150 minutes of moderate-intensity exercise or 75 minutes of vigorous-intensity exercise per week.
Strength training is also essential.
If you can't get to the gym, even a brisk 20-minute walk can improve strength, endurance, and cardiovascular health.
Set achievable fitness goals based on your current level and lifestyle.
Gradually increase workout intensity and duration to challenge your body without overexerting yourself.
Consistency is key to long-term energy and fitness.
3. Be conscious about caffeine consumption
Ironically, caffeine is a key reason why many of us feel perpetually tired.
Caffeine works by blocking adenosine receptors in the brain.
Adenosine is a neurotransmitter that promotes relaxation and drowsiness, so when caffeine blocks these receptors, it gives us a false sense of alertness.
But caffeine doesn’t actually boost your energy levels; it just masks fatigue by preventing the brain from recognising the low energy signals.
Caffeine can also increase your heart rate, giving a temporary sensation of being energised.
Also the half-life of caffeine is around 4 to 5 hours, meaning if you drink coffee at 4pm, half of the caffeine may still be in your system by 9pm, potentially interfering with your sleep and making you more tired the next day.
To manage caffeine consumption properly and maintain high energy levels you should:
- Limit caffeine intake to 400 milligrams per day and opt for decaf drinks after lunchtime. A cup of coffee typically contains about 100 milligrams of caffeine.
- Find alternative energy boosters, such as nutrient-dense snacks like fruits, nuts, or whole grains, which provide sustained energy.
- Pair caffeinated drinks with plenty of water to counteract caffeine’s dehydrating effects, which can contribute to fatigue.
4. Hydration
I was working a weekend on-call shift in orthopaedics not too long ago.
From the start to the end of the shift, I don’t think I had more than half a cup of water.
The day was a whirlwind— I was seeing patients on the wards, rushing to the emergency department to attend patients in resus, I spent time in the clinic for consultations, taking blood samples, and arranging tests and X-rays.
I was so busy that I barely had a moment to catch my breath, let alone drink water.
Usually, I carry a water bottle with me everywhere in the hospital, keeping it within easy reach. But that day I forgot it.
About 9 or 10 hours into the shift, I felt my energy plummeting. My head throbbed, and I was really dehydrated. My performance and alertness were affected, which just goes to show how vital proper hydration is for maintaining high energy levels.
When you're dehydrated, you have a reduction in circulating fluid levels or blood volume, and this leads to a drop in blood pressure.
And this leads to a decrease in the amount of blood reaching various parts of the body, including the brain.
So your heart has to work harder to supply oxygen and nutrients to cells.
And the brain is highly sensitive to changes in blood flow and the reduced blood flow can cause you to feel tired.
It also has knock on effects on your mood and it impacts to your ability to process information and maintain alertness as well.
To avoid situations like that and keep your energy up throughout the day, make sure you always have a water bottle with you to ensure you can take sips regularly, even during busy periods.
Keep an eye on the colour of your urine. Light yellow indicates good hydration, while darker shades suggest you need to drink more.
And try to add foods with high water content into your diet, such as fruits (like watermelon and oranges) and yogurt.
These can help supplement your fluid intake and keep you hydrated.
5. Eat well
The food you consume serves as the fuel for your body, but not all foods are created equal, and what you eat can impact your energy levels bigtime.
Diets high in added sugars like as fizzy drinks and processed foods, can cause rapid spikes in blood sugar levels followed by sudden crashes, leaving you feeling drained.
I was on holiday recently and indulged in a really sugary breakfast at the buffet. There was so much food to choose from, and I couldn't resist being a bit greedy.
Pancakes, pastries, donuts etc - I basically ate a bit of everything.
Only a few hours later, I felt so tired that I needed a nap, and that is not something that usually happens to me.
It reminded me how mindless consumption of food and a poor diet can sap your energy.
In contrast, complex carbohydrates found in whole grains, fruits, and vegetables provide a more sustained release of energy.
I typically avoid eating in the mornings because I feel more focused and alert when I don’t eat first thing.
Also, the timing of your meals can influence your energy levels. Eating heavy meals too close to bedtime can cause indigestion and discomfort, making it harder to relax and fall asleep. Aim for a well-balanced diet that includes a variety of nutrient-dense foods. While it might sound boring, it can really make a big difference.
Incorporate whole grains, lean proteins, fruits, and vegetables into your meals.
Pay attention to the timing of your meals and experiment to find what works best for your energy levels.
Some people may benefit from intermittent fasting, while others may thrive with smaller, more frequent meals.
Tailor your meal schedule to suit your lifestyle and energy needs, and minimise foods with added sugars to avoid abrupt spikes and crashes in blood sugar levels that can leave you feeling exhausted.
6. Walk after your meals
A short walk can help blood sugar levels rise and fall more gradually, maintaining high energy levels throughout the day.
A meta-analysis of seven studies compared the impact of sitting, standing, and walking on the body’s insulin and blood sugar levels.
Participants stood or walked for two to five minutes every 20 to 30 minutes throughout the day. They found that a short walk after eating stabilised both blood sugar and insulin levels more effectively than either standing or sitting.
Managing blood sugar spikes is really important because large spikes and rapid falls increase the risk of developing diabetes and heart disease. You don’t need to follow a specific diet or make drastic changes because usually, doing so leads to unsustainable diets.
Instead, be mindful of what and how much you eat. Avoid sugary breakfasts to prevent energy crashes later in the day.
If you struggle with an afternoon slump, your diet might need some adjustment.
Balancing your meals is important for sustaining energy and focus throughout the day. Try going for a short walk after your meals, you’ll notice a difference.
7. Set your intentions the day before
This is important for maintaining high energy levels throughout the day and can save you a lot of time.
I can’t tell you how many mornings I've wasted fumbling around and procrastinating because I didn't plan the day before.
Taking just a couple of minutes to set your intentions can make a world of difference.
Ask yourself what you need to accomplish tomorrow and identify the most important, lever-moving tasks. This helps you understand your priorities and so you can approach the day with a clear plan.
By knowing exactly what you need to focus on, you reduce decision fatigue and prevent wasting mental energy on unnecessary tasks.
This proactive approach not only boosts your productivity but also conserves your mental resources, ensuring you have the energy to tackle your most crucial tasks properly.
8. Practice gratitude
Focusing on gratitude can prevent you from wasting time and stop you from procrastinating. When you regularly reflect on the things you are grateful for, you become more aware of the finite nature of time and more appreciative of what you have.
This mindfulness can lead to a greater sense of purpose and motivation, inspiring you to work hard and make the most of your day.
A gratitude practice encourages introspection, helping you recognise and appreciate the positive things in your life.
This positive mindset can boost your overall mood and energy levels, making it easier to tackle your tasks with enthusiasm and focus.
A simple way to start is by journaling for a couple of minutes each day. At the beginning or end of your day, write down a few things you are grateful for.
This small habit can have a profound impact on your mental state and energy levels, helping you approach each day with a more positive and energised mindset.
A quote from a great
Hope you have a good day,
Z
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