Even with eight hours of sleep a night fatigue can take a hold of you and inhibit your productivity there are a couple of factors that may contribute to tiredness throughout the day but these factors have fixes that could include dietary changes forming healthy habits or maybe even investing in products that help you sleep better so let's get on to the first one
Diet
Diet fuels your ability to function throughout the day the wrong dietary choices could be poor fuel and contribute to your fatigue so try to keep track of what you eat throughout the day for a week and then ask yourself are you getting at least 1,200 calories a day now this is the recommended amount of calories for adults and to try to consume throughout the day if you're exercising excessively you'll need more calories to replace most of the ones that you're being burned off during the workout I probably eat around 2300 to 2500 calories a day and some people up my gym consume over 4,000
Also ask yourself How much iron am I eating ?
Iron is crucial for daily functioning it's a crucial component for transporting oxygen throughout the blood and throughout your body if you're not consuming enough iron your body won't have the ability to transport oxygen to where it needs to go because of this you might become anemic and experience a range of does that include fatigue iron can be found in a range of healthy foods including green vegetables and liver which I'm not a big fan of but fruits and vegetables with vitamin C can also help absorb iron and bring it into the red blood cells where it is needed
Another question to ask yourself is How many vitamins are you getting ?
The right amount of calories doesn't mean you're eating the right foods for the type of energy that you want if fruits vegetables and other foods with vitamins and minerals don't appear in your daily diet it's time to make some changes and honestly I've just been eating a multivitamin every morning but don't be tricked because like I said earlier most people need a thousand two hundred calories even though most adults eat over 2,000 calories and the same goes for vitamins it might say 100% recommend a daily dose but do some research and test with your body's starting slow to see what really affects you quick fixes for energy boosts include leafy greens almonds and nuts or even a dash of lemon juice in your water also one more thing B vitamins are crucial for energy boosts and I think that's actually what is mainly in for our energy but these can be hard for you to find if you eat a meat-free or a plant-based diet in fact when I stopped drinking coffee for a whole week I just took I think it was a thousand milligrams of b12 and even though I had a few caffeine headaches my productivity never seemed to suffer so if your meals throughout the day aren't helping you reach your goals a simple multivitamin like the one I mentioned it can check out all of your required vitamins off your list before you even have breakfast
Another question to ask yourself is Am I avoiding sugars and simple carbs ?
Sugar gives you a rush of energy but it's only temporary once you've experienced this spike in blood sugar it'll actually come right back down to where you started and sometimes even lower this constant up and down can be exhausting for your body if you're looking for a quick energy boost turn to snacks like a handful of nuts rather than a chocolate bar here's a little story honestly my friend and I we cook spaghetti every now and then and it's absolutely amazing I mean spaghetti is like my favorite meal ever now however after eating a whole bunch of spaghetti because I usually eat a bunch of it I start to get groggy and then most of the time right after like thirty minutes I just fall into a nap so try avoiding loads of simple carbs
The second to last question to ask yourself is When do you stop drinking coffee ?
A nice cup of joe is a great way to start your morning and I usually start all my mornings with coffee but if your coffee habit carries over into the mid-afternoon you could be setting yourself up for a bad night's sleep so please don't drink coffee after 3 p.m. if you plan to go to bed before 10 p.m. now if you do enjoy a hot drink after lunch maybe switch to decaf coffee or even hot tea something that won't prevent you from going to bed
And the last question about your diet is Are you drinking enough water ?
Energy isn't just about the food you eat think about how much water you drink throughout the day I think the recommended amount of water per day is two liters but I usually just keep a full bottle of water next to me whenever I'm thirsty I drink it and it kind of becomes a habit dehydration can tire you out throughout the day even if you're eating an otherwise healthy diet so if you need motivation to drink water throughout the day apps and there's also specialised water bottles can remind you of how much you need to drink to stay hydrated and stay energized something
Else that's really important to how well you sleep ? is your activity level
Exhaustion can be a vicious cycle exercise requires energy but a healthy sustainable energy level also requires some sort of physical activity or exercise also inactivity leads to chronic fatigue so be sure to schedule in at least 16 minutes of some sort of physical activity a day for me it's just going to the gym and working out this physical activity can just be a quick walk around your neighborhood but it will make a big difference in your body's ability to stay awake and I think honestly your productivity levels too
Another very important thing about waking up excited is your mattress
Just because you're hitting the hay doesn't mean you're getting high quality sleep a poor night's sleep will carry over into low energy levels and crankiness throughout the next day mattresses have a lot more of an effect than you might realize a proper mattress will encourage correct sleeping posture throughout the night eight hours of sleeping with poor posture will eventually have an effect on the way that you sit and the way that you move throughout the day mattresses that encourage correct alignment and they prevent back pain and other types of stress on the body are very important personally I had a huge king-size bed but the mattress sucked and so did my sleep so a couple weeks ago I literally asked around and traded my king-size bed for a twin bed that one of my family members had now this twin bed even though it seems small it accomplished two things one I have a lot more space in my room which makes my mind more clear and it kind of gives me less anxiety and number two I sleep way better on it just because it's a higher quality mattress even though it's a smaller bed the right mattress is different for everyone but most experts recommend that you replace a mattress every five to ten years an old mattress may collect dust mites and other allergens if it's not regularly cleaned if your mattress simply is making you toss and turn throughout the night you might want to consider a replacement sooner than later and if you've never purchased a mattress before try out a few different types before you buy many mattress companies will offer free trial periods of their mattresses so that you can if your sleep improves with a more firm a soft or just a generally newer mattress give yourself at least a month to see if your sleep improves with your new mattress
And there's also some other things to take in consideration if you've tried every trick in the book to help you sleep better it might be time to turn to a medical professional a doctor may be able to diagnose a problem and give you suggestions for your treatment common health conditions that contribute to fatigue include any type of thyroid disease depression chronic fatigue syndrome insomnia anemia and diabetes or other blood sugar issues and I want to tell you the biggest factor in waking up excited for me the biggest and most important factor in waking up early is simply having something exciting to wake you up to for me it's been all kinds of things throughout the years maybe even going fishing at my dad's pond launching my most recent sales course sending emails posting a new video working on a collaboration heck I've even been excited to wake up and clean my car before it gets too hot outside to do it find something that excites you every morning and wake up to do it first thing
I remember when I was like 10 years old and I had a gameboy and I play pokemon for 30 minutes before I went to school and I promise you I woke up every morning for like two weeks excited energized and sometimes even earlier than normal just because that's what I love doing
So I recommend find something that you love to do that wakes you up and get you up out of bed every morning because it'll have an immense impact on your entire day I promise it
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I just found your account a moment ago @aboel3z
I must admit, that I enjoy your content so far. Keeping yourself away from that awful feeling of being tired is indeed not easy.
Keep up with good work,
Yours
Piotr