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Q: I try to get eight hours of sleep every night, but I still feel tired every day at 3:00 p.m. Can you help?
Answer: The main thing – worn out, broken, zonked, pooped – whatever word you use to describe it, it doesn’t feel good. While some can sleep on five or six hours of sleep, others find it difficult to function without nine or even 10 hours a night.
According to the 2001 Sleep in America Poll conducted by the National Sleep Foundation, the average American gets about seven hours of shuteye on weekdays. Studies have shown that it is possible to sleep five, six, or seven hours a night. (But I’m sure I’m not the only one saying that your safety is at risk if you approach me when I’ve only had five hours of sleep!) Their research also shows that people who sleep less than eight hours. no need to worry about the adverse effects on health.
However, despite this research, how many times have you heard (or said) “I woke up like I didn’t sleep” or “Don’t talk to me until I’ve had my morning coffee!”? Most people know their own sleep requirements and you – as well as those around you – suffer if you don’t meet them. You can’t just change your pattern to meet the findings of the study.
Usually if you’re getting deep, undisturbed sleep every night and still feel like an extra from Dawn of the Dead tomorrow, there might be another reason. Let’s look at some possibilities:
“Most people know their own sleep requirements and you – as well as those around you – suffer if you don’t meet these requirements.” Are you getting enough sleep? Silly question, huh? But maybe you need more sleep than you think. Try going to bed an hour earlier for a week and see if your energy levels rise (helping you get over that mid-day “crash” without having to drink soda, coffee, or snacks).
Stress outside – have you experienced a big change in your life, are you busy at work, are the children running you ragged? Women tend to juggle more areas in life, such as managing jobs, taking care of the household and family, and organizing meals, etc., and not taking care of themselves and getting enough “R&R”. I know I often wish there were more hours in the day, and I’m sure you feel the same way.
Changing hormones – research suggests that women are often more tired than men due to hormonal changes – from PMS, menopause, or having a baby, for example. Are you affected by this “blessing of women”?
Diet – are you trying to lose weight and follow a lower calorie diet, or are you too busy to sit down to five to six meals a day? A lack of nutrients or a lack of complex carbohydrates can cause fatigue due to low blood sugar. Following a diet like Atkins, which is low in carbohydrates, can cause muscles to tire more easily, especially during exercise.
Nutritional deficiencies – lack of vitamins and minerals, such as the B family, can cause fatigue and depression, and insufficient iron intake can cause fatigue as well.
According to a new National Sleep Foundation poll, one in five Americans say they sleep so much during the day that it interferes with their activities, so you’re definitely not alone! Let’s look at some ideas that can prevent you from “nodding off” at 3:00 pm:
Go to bed and wake up at the same time every day.
Yes, even on weekends! Although this may put the “kibosh” on your weekend party, you should know that practicing good sleep habits can make you feel better every day. This doesn’t mean you have to be a hermit and never have fun past 10:00, but just try to maintain a balance in your sleeping habits.
Eliminate noise or lights in the sleeping area
This may seem obvious, but even letting the sun shine through the sheer curtains at 6:00 a.m. every morning can disrupt your sleep, even if you stay asleep. The last few hours of your sleep are probably the most important, according to Researchers at Harvard University, because this is when you get the majority of REM sleep.
“The last few hours of your sleep are probably the most important, according to Researchers at Harvard University…”Relax before bed.
This may sound like an old man’s story, but taking a hot bath and drinking milk before bed can help you relax. A hot bath/shower makes you feel sleepy because your body temperature rises, and milk drinks help because milk contains tryptophan, an amino acid that can induce sleepiness. (Yes, the same stuff that makes you want to sleep after a big Thanksgiving dinner!)
Use the bedroom only for sleeping
Well, almost everything.
Put away the coffee!
By relying on a daily cup (or three) of coffee, you may be doing more harm than good because caffeine can affect sleep if consumed during the day. Coffee and caffeinated beverages can also cause temporary alertness followed by a “crash,” which can leave you feeling worse than before.
Drink enough water during the day as dehydration can lead to a decrease in concentration and overall well-being.
Diet is key
Make sure to time your meals regularly by aiming to eat every three hours to keep your body tired and your energy levels high. The food you eat plays a big role as cutting down on complex carbohydrates can lead to fluctuating blood sugar levels. (Don’t listen to Dr. Atkins!) Complex carbohydrates have a low glycemic index and therefore will give you energy more slowly. It can be found in brown rice, oatmeal, sweet potatoes, and whole wheat bread.
However, eating too many higher glycemic carbohydrates, such as white bread and sugary foods, can cause a spike in insulin levels, which will not only make you tired and groggy but also make you crave carbohydrate-rich foods. Eating a healthy diet that includes plenty of fruits and vegetables also ensures you get enough protein from lean sources such as chicken and fish.
Fats are also important, but get them from non-hydrogenated and unsaturated sources, such as olive oil, nuts, or seeds, or keep it simple and add flaxseed oil.
Exercise to increase energy
Contrary to popular belief that exercise can make you tired, working up a sweat can actually make you feel more energized. Ever felt the endorphin rush after an intense workout? Make sure you don’t over train but aim for a balance of weight training and cardiovascular training. Indeed, the less you do physically, the less you want to do it, and the less energy you have. Even if the battery is dead, just 20 minutes of light exercise is guaranteed to boost your energy, as well as boost your spirits.
If you try these tips and still do not feel energized at all, it is also worth seeing a doctor to see if you may be affected by Chronic Fatigue Syndrome or some similar medical condition, which leads to feelings of fatigue. They can also test your ferritin and hemoglobin levels to see if you are iron deficient.
Supplements for energy?
Energy products are on the rise in the supplement industry, and for good reason, as more and more people are getting tired and looking for that lift. However, some drinks contain only sugar and caffeine, which can cause a spike in energy, accompanied by a crash, which can leave you feeling more tired than before. Also, who needs those excess calories?
A better solution is a new all-day energy pill, Energize, developed by Dr. Mark Tallon, Ph.D. nutritional biochemist, also a triathlete. Dr. Tallon developed Energize using B-Vitamins, essential minerals, and amino acids as well as special herbs, and they help increase natural energy levels. Most people find that one dose of Energize in the morning will keep them energized throughout the day.
So, instead of wanting to play around, hit the snooze button, and bury your head under the covers every morning, remember that you’re not the only one missing that “get up & go” feeling, and there are steps you can take. to help you go about your day with renewed vigor and vitality!
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