Do you ever have days where you just feel like you are tired all of the time? That no matter what time of the day it is, you always feel like you didn’t get enough rest? You aren’t alone. Many people feel like they never have enough energy throughout the day and struggle to understand why they don’t feel as alert as they should be. In this article, we cover the following practical ways to help you feel well rested and provide you with the right energy balance to get you throughout the day.
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Have the right setup for a good night’s rest
People spend one-third of their day sleeping. It is essential to have a good night’s rest if you plan to be productive throughout the day. The mattress that you use is vital for having a healthy sleeping pattern. Investing in the wrong type of mattress can lead to pains, aches and discomfort, which will leave you restless whilst sleeping. Test out the different mattresses such as spring, latex or foam with their different levels of firmness to find out which mattress best suits you. Additionally pillows, blankets and the room’s temperature will also affect how well you sleep.
Eat the right types of food throughout the day
There is a popular saying: ‘You are what you eat’. This couldn’t be more true when it comes to feeling awake and alert. Your body needs the right balance of carbohydrates, fats and protein to get you throughout the day, while minimising the risk of feeling tired.
Due to the traditional work structure, people are accustomed to eating three times per day. They tend to have a large breakfast, lunch and dinner. While this approach may work for some, it is likely to cause tiredness for people in the morning and after lunchtime. Furthermore, people tend to snack throughout the day on unhealthy items such as chocolate bars, chips and soft drinks. One of the major misconceptions is that these snacks will provide a quick source of energy when in fact; it does so only for a short amount of time.
A better approach is to have 5 smaller meals a day, made up of healthier snacks. Meals that are high in carbohydrates make the body feel tired. Meals that are too high in protein and fat intake will prevent the body from being tired, however the alertness and concentration will be affected. Instead, opt for meals that contain a fibrous carbohydrate and a starch carbohydrate (45% of the meal), a protein (45% of the meal) and natural fats (10% of the meal). This could be made up of oats porridge, fruits and nuts for breakfast followed by a tuna and lettuce sandwich as a mid-morning snack. Lunch could be a slice of chicken breast with a salad and potatoes; a mid afternoon snack could be a sliced beef sandwich with tomatoes and a side of nuts. Dinner could be fish with steamed vegetables and sweet potato.
This type of diet should provide the body with enough energy to remain alert and focused throughout the day.
Engage in physical exercise.
There is another saying ‘Energy breeds more energy’. The best way to achieve this is by doing cardiovascular exercise. 20 to 40 minutes worth of cardiovascular exercise should improve your body’s energy levels and your mental alertness. You can choose to do activities such as sports, cycling, running or participating in gym classes.
Related: 5 tips to help you sleep better
Keep your body hydrated!
Water makes up over 60% of our bodies. When our bodies aren’t hydrated well, it starts to affect our performance and attentiveness. Keep your body hydrated by drinking water once every couple of hours.
These are a few ways you can quickly improve your body’s alertness without any need for caffeine or stimulants. Improve your performance and attentiveness by improving your overall health and start seeing the benefits today!
This post is a guest post from the team at Oz Mattress.