How do you feel when you wake up in the morning? Do you feel energized?
How about when you go to bed at night? Do you feel completely relaxed?
What about mid-day? Do you feel like you can take on anything?
What we do on daily basis effects how we feel on a daily basis, that's a no-brainer. The question is, is the lifestyle your living whats best for your body? Or is it slowing you down?
Feeling Energized in the morning
Many different things can affect your energy levels in the morning especially getting a good night's sleep. Optimal sleep time is about 8 hours for me, but everyone is different. What you want to avoid is, what is the least amount of sleep I can get so I still semi function in the morning. I know you can live off of 4 hours of sleep and still make it through the day, tired as hell, but make it through the day. In the scheme of things, this will wreak havoc on your body. If you're on a diet you can just forget about it, because sleep is key to a good metabolism and healthy weight loss. You can pretty much bet when you live like this you will not be at peak performance levels throughout the day.
Another good habit you should get into is moving around in the morning. Getting some light exercise can benefit you greatly in the morning. Studies show “The link between exercise and mood is pretty strong. Usually, within five minutes after moderate exercise, you get a mood-enhancement effect" (Weir). I take my dog for a brisk walk every morning and it really helps to wake-up my body and clears my mind. You don’t have to do an intense HIIT workout or go for a six-mile run, but a quick jog or a fast past walk can be the difference between doing your morning and CRUSHING your morning.
Feeling Relaxed at Night
I think people underestimate the importance of relaxation at nighttime. So many of us still have a ton of responsibilities and tasks when we get home from work that we don’t stop until it’s time to go to sleep. It’s crucial to begin to power down a couple hours before going to bed because it helps to ensure a good night's sleep. If your mind is still stimulated when your getting into bed it is going to be harder to get to sleep and stay asleep.
Different ways you can begin to get relaxed is by going to the gym as soon as you get home so when it’s time for bed you've gotten most of your energy out. If I get a good evening workout in I sleep so well at night and I fall asleep fast.
I also find that reading makes me really drowsy especially if I'm already comfy in bed. If I snuggle up with a good book and cup of tea, and I just got out of a hot shower, I will be down for the count in about 15 minutes.
There is a ton of research to suggest that powering down technology at least a half hour before bed will help you sleep better because screens stimulate your brain and make you want to watch more. I have never had success with putting my phone down, it’s pretty much glued to my hand. However, if you are someone that has a really hard time getting to sleep it might be something to try.
I think avoiding a mid-day crash can be really tough for some people. I used to experience this on a regular basis. I would actually fall asleep at work. I would crash so hard right at 3:00 pm. Getting that second wind of energy felt impossible. There are some strategies I used to combat a mid-day crash before it hits.
I strongly believe that drinking plenty of water throughout the day has a huge impact on my energy levels. I blame lack of water for about 95% of my problems. It is so amazing how something as simple as drinking enough water every day can have a tremendous effect on my body. I track my water with an app called plant nanny just to make sure I am getting enough.
When I have a mid-day crash the most successful way to stop it is to take a 15-minute nap and have a small cup of coffee afterward. That quick little nap gives me all the energy I need to power through the rest of my day with no problem at all.
Do you have any tips that help you feel your best?
Weir, Kristen. “The Exercise Effect.” Monitor on Psychology, American Psychological Association, Dec. 2011, www.apa.org/monitor/2011/12/exercise.aspx.