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Beat the slump with these tips.
1 in 3 of us claims to feel permanently shattered, with the pace of modern life the biggest energy sapping culprit, according to Mintel research. Many of us turn to knocking back a coffee, but that will only mask the symptoms of tiredness. You’ll perk up temporarily because it stimulates the delivery of more oxygenated blood around the body, but when it wears off you may feel even worse. Try these tips instead.
Drink more water
Dehydration can induce fatigue and reduced focus and concentration because it lowers blood volume, which means your heart and lungs must work harder to pump the blood to your brain and other organs. At the first sign of tiredness, drink a glass of water, but you can also keep a bottle of water with you at all times and sip on it regularly. Set a timer on your computer or phone to remind you if necessary. NHS guidelines recommend men drink at least two quarts of water per day, but this should increase in proportion to the amount of exercise you do.
Sort out your sleep
The most likely cause of long-term tiredness is not getting enough high-quality sleep. Two-thirds of us have some form of sleep problem that affects daily energy levels, according to the Royal College of Psychiatrists, which suggests taking a 20-minute hot bath before bed and going to bed and rising at the same times each day.
Pump up the volume
The most common time for energy levels to plummet is 2.16pm, according to NHS research, so that’s the time to stick the earphones on. Playing your favourite music loud is one of the most effective weapons to combat both stress and fatigue, according to the Online Journal Of Sport Psychology. Research has also shown that music heightens motivation and stimulates interest because comprehending a tune synchronises both left and right hemispheres of the brain, which instantly makes you feel more alert.
Pop the right vitamin
B vitamins are a group of water-soluble vitamins that play essential roles in cell metabolism and releasing energy from the food you eat. The best sources are wholegrains, beans and pulses. A lack of dietary B vitamins can cause fatigue, and a US study reported that many athletes and regular gym-goers are at risk of depletion.
Eat eggs for breakfast
Rushing out with no time for anything more complicated than a cereal bar? It’s worth getting up a little earlier, because making and eating the right breakfast will have you firing on all cylinders. Eggs are ideal – a study published in the journal Nutrition Research found that men who ate eggs for breakfast experienced higher energy levels throughout the day than those who ate bagels.
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