Ready to Feel Energized

Beating Fatigue

Are you tired of feeling fatigued all the time and is ready to gain back your energy and your life?

Would you like to wake up feeling energized in the morning and have energy throughout your day?

Are you ready to have enough strength and energy to work on your life-changing goals?

Well, you have come to the right place.

Did you know that millions of people struggle with fatigue? They go through their day feeling sluggish. Fatigue causes poor concentration, irritability, lack of motivation, inability to pay attention, headaches, and impaired judgment.

Does that sound like you at times? Then keep reading.

In this article, I will help you to understand what fatigue is and some of its causes. I will give you steps that will help you get quality sleep to help you feel rested and energized when you wake up in the morning. You will also assess the food you put into your body and determine if it is giving you energy or causing you to feel sluggish afterward. Finally, I will move into discussing your need for exercise and how that affects your energy level.

So let us get started.

Fatigue

What is fatigue? Fatigue is a lack of energy, just being extremely tired. It can cause you to feel sleepy and tired in the middle of the day. Unfortunately, most of the time, our lifestyle causes it. So do not lose hope; there are steps you can take to be and feel energized.

First and foremost, it is going to be vital that you rule out any medical conditions. Some medical conditions that may cause fatigue are thyroid issues, anemia, sleep apnea, fibromyalgia, and medications. Speak with your doctor to rule out any underlying issues first.

In addition to medical issues, people feel fatigued when they are dealing with depression and or anxiety. Mental and emotional issues are taxing on the body where people are exhausted most of the time. If you are dealing with lingering anxiety or depression, seek out professional help now.

For most people, feeling fatigued is caused by their lifestyle.

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Feeling Rested

Quality sleep is vital for feeling energized. You need 90 minutes of REM sleep and 6-8 hours of total sleep each night. It is essential to figure out how much sleep you need to feel rested. For everyone, it is different. Keep the same bedtime schedule each night as much as possible. Your brain and body thrive off of routine. You can find out what is your ideal bedtime by using the Sleep Doctor’s Sleep Calculator. Monitor your sleep and make a note of the times you wake up feeling rested.

Our bodies naturally produce melatonin, which is called the sleep hormone. It does not put an individual to sleep but causes the body to relax to where a person can easily fall asleep. One thing that decreases the body’s natural melatonin production is exposure to light during your body’s biological nighttime. Some people think that it is specifically blue light, and others do not make a distinction. Try to reduce your exposure to light during the evenings. Start with shutting down electronics 1-2 hours before bed and monitor your sleep.

At times, your thoughts about your stressful day may keep you awake at night. You find yourself playing scenarios over in your head and trying to figure out how things could have worked out differently. There are strategies that you can utilize that will help you to quiet those unwanted thoughts.

Journal – write down everything you are thinking and release it. (Take note of the problems you need to solve and return to them the following day.)
Meditation – do 10 minutes of meditation to quiet your mind and refocus on the present.
Yoga – do 20 minutes of yoga to quiet your mind and body. It will help you to relax.

Caffeine is a central nervous system stimulant and makes a person more alert. Caffeine affects your entire body. To relax your body and get quality sleep, you will need to cut off using caffeine 8 – 10 hours before bedtime.

Let’s talk about your routine:

Monitor and figure out how much sleep you need to feel rested.
Shut down electronics 1-2 hours before bed and monitor your sleep.
To combat a stressful day, try journaling, meditation, or yoga before bed.
Stop caffeine intake around noon.
Create a calming bedtime routine.

Energized Instead of Fatigue

We have talked about sleep and developing a bedtime routine now; let us move into different things you can do during the day to give you energy and help you sleep at night.

Food For Energy

Foods that we eat either give us energy or takes it away. Certain foods that we eat taste so good but zap the energy from us. They leave us feeling tired.

For example, during the Christmas season this year, the meals I ate made me feel exhausted. For my family, there is no difference between a Christmas dinner and Thanksgiving dinner. They are both the same. Well, anyway, I at breakfast around 8:00 at my home. I arrived at my parent’s home around 9:40 and started eating again around 10:30. I had baked mac and cheese, baked sweet potatoes, casserole, and anything else that had no meat in it. Let me explain; our mac and cheese are so decadent. The butter and cheese in it boils and cooks the egg in the dish to hold everything together. It melts in your mouth and is so delicious that my entire being rejoices and relaxes. It is like heaven on earth. But about 15 minutes later, I needed a nap. Even though it tastes good and feels great going down, it zapped the energy out of my body. Food is for energy and not to make us feel good short term. If it does not give you energy, you probably should not eat it or save it for the holidays.

I could give you a list of things to eat that will boost your energy during the day, a list that I know works for me. Everyone’s body is different, so I want you to discover what foods you currently eat give you energy and what foods make you tired. If you say nothing, then begin introducing fruit and vegetables into your diet. Just note, you will have to give your taste buds time to adjust to the new foods. So keep eating them if they benefit you. Acknowledge what works for you and make a list of those foods that give you energy.

Take a sheet of paper and write down the meals you eat during the day.
Next to those meals, note if you feel energized or sluggish 10-20 minutes after eating.
Make any necessary changes.

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Exercise For Energy

Exercise gives you energy and decreases feeling fatigued. You can figure out what is the best time for your to exercise based on your schedule. Exercise helps reduce stress. It releases endorphins that boost your mood and gives you energy. It will help you get a better night’s sleep and wake up feeling rested.

Find out what exercise you enjoy by trying a variety of different ones.

First, make sure you get a physical from your doctor and inform them of your exercising plans. Find out what type of exercise works best for you and your body. Make sure that it is something that you can do at least five days a week for 30 to 60 minutes. Once again, monitor your workout and note what works for your physical and mental health.

Get a physical
Create a daily exercise schedule.
Try various cardio exercises and pick a couple you love or think you will love once it becomes a habit.
Include resistance training at least twice a week.
Monitor how you feel physically and mentally.
Make a note of your sleeping pattern. (Warning: If you exercise right before bed, you may struggle to get to sleep because of the release of endorphins.)
Make any necessary changes.

Here are a few ideas to help you feel less fatigue and more energized. Recap, rule out any medical conditions, figure out your sleeping time, and what works best for you to feel rested. Help your body to produce melatonin by shutting down electronics 1-2 hours before bed. To boost energy, eat energy-producing foods regularly, and decrease the food that makes you fatigue. Last it is necessary to exercise to boost energy and sleep well at night.

Gives these suggestions a try and leave a comment below, letting me know what works for you.