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I can’t tell you the amount of messages I’ve been getting or people I meet who tell me they have been feeling so exhausted and run down. Specifically – waking up tired!
If this sounds familiar, you are not alone.
I too experience fatigue from time to time which is usually exacerbated by a busy lifestyle and periods where I have less time to slow down, rest and recuperate.
These are are my top tips for restoring your energy and vitality:
1. Screen time:
First thing’s first. It’s really important to look into your amount of daily screen time. I’ve been doing so much personal research on this – I believe scrolling constantly makes our brains tired as we are consuming so much information in such short periods of time. We must set boundaries and limit time on our phones where possible. I am really conscious of this and ensure I have an 8:30pm boundary where my phone goes into another room to prepare for a good night’s rest – it makes a world of difference! I also only allow myself to be on socials at specific points in the day – rather than mindlessly scrolling whenever I have a spare moment. This can be so damaging to our focus and mood.
2. Caffeine intake:
Believe it or not, too much caffeine can do the opposite of giving you energy, it can make us tired! I’ve stuck to the ‘JSHealth way’ for the last decade and I know this principle has helped so many people in our community too. Simply stick to 1-2x coffees before midday! You will be surprised at how this helps your sleep quality, mood and overall energy.
3. Targeted supplements:
Incorporating adaptogenic herbs like Ashwaghanda in your routine can be incredible for sleep quality. Magnesium is my go-to supplement to support the adrenal glands and nervous system, and research shows it can really reduce fatigue and support better quality rest(1). I would absolutely recommend a high-quality magnesium formula (with multiple forms combined, my favorite being Magnesium Citrate) as part of your evening wind-down routine, or day-time formulas with Siberian Ginseng to support energy. You will really see a difference!
4. Nutrition:
Of course, nutrition can be a gamechanger for energy. Does every meal contain a protein, healthy fat, slow releasing carbohydrate and source of fibre? Be cautious about refined and processed foods lacking nutritional value which can cause a quick spike of energy followed by a ‘crash’ that leaves us wanting more processed food for an energy hit. Instead, reach for slow-releasing carbs and protein (like avocado and eggs on toast). Protein is a must to stabilise our blood sugars, which supports energy throughout the day!
5. Sleep time and quality:
It’s not just the hours we spend asleep, but the quality of our sleep that is the goal. Turn off technology an hour before bed and try stretching, legs up against the wall and deep belly breathing to calm down the nervous system and allow your body to prepare for rest. Scrolling before bed is a big no – in fact, very strict phone boundaries changed my life! If you need extra sleep support, try targeted formulas with ingredients like passionflower or lavender to calm the mind and soothe the nerves – a perfect addition to your nighttime routine.
6. A regulated nervous system:
It’s so important to schedule down time into your week, to give your body and mind a chance to recover and recuperate. We live in a modern, overstimulated world where we can feel pressure to be constantly ‘on’ – this is very tiring for our nervous systems. Weekends are my time to say NO where needed. It looks like less phone time and a moment to catch our breath. I can’t help but mention how important it is to find time to rejuvenate and regulate your nervous system. It might even be just one day a week to really carve out time to be slow and kind to yourself – and to do the activities that bring you peace and joy.
References
- Arab, A., Rafie, N., Amani, R., & Shirani, F. (2023). The Role of Magnesium in Sleep Health: a Systematic Review of Available Literature. Biological trace element research, Vol 201(1), pp. 121–128.
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