What will make me less tired

Or get yourself a SodaStream to pimp up your water without contributing to single-use plastic. Vogel nutritionist Emma Ross. Snacks such as dates, figs, apricots, walnuts, pecans and pumpkin seeds will ensure energy and maximum mineral intake. Need more snack ideas? Try these homemade protein bars. Plant-based eating has been linked to improved energy levels, in addition to many other health benefits.

Here's how to go meat-free with easy vegan swaps. You know the score — exercise equals energy. Your thyroid gland tunes up with more daylight access,' she says. Women are more prone to iron deficiency than men, due to losing it during periods and needing more when breastfeeding and during pregnancy.

A shortage of iron means your red blood cells struggle to carry oxygen aka haemoglobin, which leaves you tired and breathless. Load up on dark leafy greens, asparagus, greek beans and raspberries, all of which are rich in iron. Or start taking a supplement, like Floradix. In a Japanese study of nearly 2, people, by Kanazawa Medical University , the more rice volunteers ate, the better they rated the quality of their sleep. High GI foods increase levels of a protein called tryptophan, which is used by the body to make the sleep-inducing chemical serotonin.

Nutritionists say tryptophan works best when your stomach is empty, so load up your dinner plate with the white stuff after a long day at work. Consider them a healthy alternative to sleep supplements,' says Lifesum nutritionist Frida Harju-Westman. Not just for babies, 'dairy products are rich in tryptophan and produces sleep-inducing melatonin and serotonin, both of which help to relax the brain,' says Harju-Westman. Had a bad night? As well as being upping energy levels, these will stop you reaching for tempting sweet treats that will bring on a sugar crash.

Try this Berry Blast Smoothie Bowl to get your brain firing on all cylinders. If you're not a fan of them in a savoury dish, try making some sweet potato brownies or even sweet potato toast. The protein in the eggs will keep an insatiable hunger at bay and curb unhealthy snacking, say University of Missouri-Columbia scientists, while iron-rich spinach plays a key role in energy production. Boost body and brain with this power-packed option.

According to nutritionist Rhiannon Lambert , fish scores more highly than all other protein-rich foods on the satiety index, while its omega-3s will help cognitive function. Eating a carb-rich meal with a high GI before bed can help you fall asleep, says Lambert — but keep your noodle serving size to g raw weight to maximise the benefits.

Serve a doorstop of this paleo bread alongside a magnesium-rich nut hummus. The fibre of the bread will provide a slow-release energy pick-me-up, while magnesium from nuts such as almonds and cashews has been shown to assist energy metabolism.

If you've been feeling tired for more than four weeks and don't know why, it's a good idea to see your GP to rule out any medical conditions.

Cut through the noise and get practical, expert advice, home workouts, easy nutrition and more direct to your inbox. Type keyword s to search. Today's Top Stories. Exactly How J. Lo Gets Her Skin to Glow. Westend61 Getty Images. Why am I tired all the time? You could be dehydrated Without adequate fluid intake, blood pressure drops, slowing the delivery of oxygen to the brain, which can leave you feeling flat out.

How do you know if you're getting enough? If you're still tired after sleeping 8 hours, you may need to up your H2O. The amount of fluid needed depends on the individual, but you should aim to go to the toilet at least three times a day. Work protein into every meal, and grab snacks that balance carbs with protein. Protein wards off severe fluctuations in blood sugar, leaving you more alert.

Caffeine, in the form of coffee, tea, soda, energy drinks, or even chocolate, can affect your sleep by keeping you awake longer, shortening your restorative stages of sleep, and zapping your alertness the next day. Do your best to watch your caffeine consumption ; the FDA recommends no more than milligrams about four or five cups of coffee per day.

In addition, since caffeine's half-life can range from as little as two hours to as long as 12 hours, try to avoid caffeine within six hours of bedtime. Alcohol can also interfere with good shut-eye, disrupting the duration of your sleep as well as your ability to fall and stay asleep.

Researchers found that even consuming alcohol six hours before bedtime can increase wakefulness during the second half of sleep. Drinking too much alcohol can also lead to a hangover, and a rough, sleepy start to your day. Exercise raises your metabolism, stimulates your mood, and helps you sleep better at night. The Centers for Disease Control and Prevention recommends at least minutes of exercise every week, which equates to roughly 30 minutes per day, five times a week.

Take a brisk minute walk around the block in the morning, and do a quick minute stair workout in the afternoon. A study of sleep-deprived adults found that walking up and down the stairs for 10 minutes increases energy levels more than taking 50 milligrams of caffeine, which is roughly 4 ounces of coffee.

Try one of these ideas to up your daily water intake:. Fun and laughter are great energizers, so do your best to shake up your routine and indulge in a favorite activity each day, even if only for a short time. Even something small like trying a new hairstyle or switching your route to work can leave you feeling more alert. A few fun ideas to add to your day include:.

Sex can also be a fun way to get energized, as it boost levels of adrenaline and endorphins. Thrill your partner by looking for more than sleep between the sheets. Stress , negativity, and depression are huge energy-suckers. If you are overwhelmed with gloomy thoughts, you might consider talking to a mental health professional to identify the source of your negative emotions and come up with coping strategies.

For everyday stress and blues, consider one of the following. Feeling tired all the time can also be a sign of a medical or mental health issue, so if your sleepiness becomes excessive and difficult to manage, talk with your healthcare professional to discover what's causing you to feel tired during the day.

Learn the best ways to manage stress and negativity in your life. National Heart, Lung, and Blood Institute. Sleep deprivation and deficiency. The risks of sleeping "too much. PLoS One. Chaput JP. Sleeping hours: What is the ideal number and how does age impact this? Nature and Science of Sleep. Effects of caffeine on sleep quality and daytime functioning. Risk Manag Healthc Policy. Spilling the beans: How much caffeine is too much? Updated December 12, Then hold it at least 14 inches away from your face to reduce the risk of sleep interference.

Starting your morning with a java jolt is no big deal—in fact, studies show that up to three daily cups of coffee is good for you—but using caffeine improperly can seriously disrupt your sleep-wake cycle, says Dr. Caffeine blocks adenosine, the byproduct of active cells that drives you to sleep as it accumulates, he explains.

A study published in the Journal of Clinical Sleep Medicine revealed that consuming caffeine even six hours prior to bedtime affects sleep, so cut yourself off by mid-afternoon and watch out for these surprising sources of caffeine. Burning the midnight oil on Saturday night and then sleeping in Sunday morning leads to difficulty falling asleep Sunday night—and a sleep-deprived Monday morning, says Dr.

Since staying in can cramp your social life, try to wake up close to your normal time the following morning, and then take a power nap in the afternoon. This article originally appeared on Health. Contact us at letters time. By Health. Related Stories. Already a print subscriber?

Go here to link your subscription. Need help?