Here’s a quick question for you…
Do you ever find yourself feeling tired alllll of the time?
Especially after a long day at work, or a day running around after kids?
Well, let me tell you this… that tired feeling doesn’t have to be something you ‘put up with’ day in day out.
Maybe it’s not having enough hours sleep? Or perhaps you just find yourself passing up on opportunities because you’re too tired?
I see a lot of patients here at the clinic who think being tired all the time is just a part of life… But the thing is, it doesn’t have to be!
Ultimately the reason as to why you’re tired, or allowing yourself to be tired is because of your lifestyle.
Here’s 4 things that can make you feel tired…
1. All Work, No Play
2. Not Enough Sun
3. Sleep Inconsistency
4. Vitamins and a Cuppa
You wake up, tired because you haven’t had enough sleep so you find it difficult to get through the day. You have a cuppa and some vitamins to give you a pick up (but vitmains aren’t a source of energy). Because of this you decide to rest and not move around as much. Any exercise? No because you are sooo tired of course!
So you stay inside at work or at home and with the reduced light levels your body goes into sleep mode. ( Did you know that bright light can have similar effects to caffeine to make you more alert!)
Then when you’ve had a rest and still feel tired, you might have ‘supper’ or a cup of tea/coffee and a few biscuits before you go to bed. Then once you’re in bed you decide to have a quick look at your phone before you finally get to sleep.
And then… we’re caught in a vicious cycle.
Does that sound familiar? I thought so!
A lot of people don’t realise that the way they’re living day to day can add to how tired they’re feeling, and the above scenario doesn’t pay attention to what your body actually wants, leaving you and your body out of sync.
Think about this – If you are having food in general just before you go to bed, do you know why you’re reaching for it?
The main reason could be that you’re lacking energy. If this is the case your body is likely telling you, you need some sleep, so what can you do instead?
Go to sleep!
Whilst sleeping your body is creating energy for you to have in the morning.
Having food before bed won’t make you have twice as much energy in the morning. Not only this but if you opt for sugar before bed, you become even more awake and alert. Making it harder to relax and fall asleep!
In fact, any energy you don’t use that night will be stored as fat. So remember that next time you reach for those chocolate biscuits before bed!
Also, being British we can’t resist a cuppa! However if you do want one towards the end of the day, make sure you finish it before 7pm. This tends to be the last window to get the most out of the caffeine in the tea/coffee. If you drink after this then it could have an effect on your sleep.
If you still can’t do without one just before you nod off, it might be a good idea to switch to caffeine-free tea/coffee. DECAFF IS NOT THE SAME! This is something that a lot of people don’t realise. All decaffeinated means is ‘not as much caffeine.’
If you like checking your phone before you go to bed or are even on your laptop working, then be careful of the glare. With technology playing a big part in our lives, whether it’s at work in front of a computer or reading a kindle in bed, it can really affect our sleep pattern.
All of the devices you have (mobile, tablet, laptop etc…) give out some form of glare. This is because it’s artificial light. We spend the majority of our time looking at these devices which is tricking our mind into thinking it’s sunlight.
This is why when you go on your phone before bed, your brain still thinks it’s daytime because of the light it’s just been looking at. This then makes it harder to get to sleep. Have you ever gone to go to sleep and then felt so much more awake, with thoughts racing through your mind? This is because your mind still thinks it’s daytime.
To avoid this try not to look at any artificial light an hour before you go to sleep. This gives your brain enough time to understand that it’s time for sleep.
If you use technology at work then a common mistake that people make is that they are tired, when in reality, your eyes may just be dry. Before you decide to be ‘tired’, try eye drops and see if it helps. You might surprise yourself.
Now the most important part. Sleep. On average you should be getting around 8 hours sleep. Think about it for a second and ask yourself, how much sleep do you get?
If it’s more than the recommended then set an alarm clock so that you get 8 hours sleep. Sometimes if you have too much sleep, it can often leave you feeling lethargic the next day.
It might not sound the best setting an alarm clock, especially if you have nothing to get up for, but it will help reset your body clock into this new routine.
You might even decide to set your alarm earlier than you usually do for work, so that you aren’t rushed in the morning and can ultimately be more relaxed before you go to work.
By getting 8 hours sleep, not only will you feel refreshed, but you will feel ready for work and the day ahead. You may even find yourself with more time on your hands! And with more time on your hands, you will have more time to move!
You’ll soon find that having more time will give you a clearer mind and give you the opportunity to fit more into your day!
Make this one of your healthy habits today!
Read more great blogs on sleep and tiredness…
At the Markland Clinic we aim to provide an environment to help you in every way, not just physical therapy.
Why not take a look at our services or give us a call on 01285 654059 for more information!
Specialist Physiotherapist & Founder.