When you feel tired, you feel irritable, lazy and all round unhappy. According to recent statistics, the number of sleep-deprived Brits has risen by 50% in the last year, with nearly six in 10 people getting less than seven hours sleep.
If you are struggling to get enough sleep and are feeling fatigued a lot of the time, you may find the following tips useful:
Stress can make us feel fatigued during the day and when we do get into bed, it often keeps us awake. To overcome this, make de-stressing a priority. Experiment to see what helps you unwind, you may find yoga and meditation helps – or perhaps a cup of warm milk and an aromatherapy bath soothes you. Once you’ve found your stress buster, utilise it every evening to help you switch off and get to sleep.
2. Get some vitamin D
Just 15 minutes in the sunshine will increase your vitamin D levels, which can help to combat fatigue. If it’s winter or sunshine is lacking, you may want to try a supplement or fortified foods.
3. Avoid caffeine
While it may perk you up in the short-term, caffeine can dehydrate you and cause headaches. Instead, try a herbal tea and eat energy boosting foods like almonds, salmon, oranges or blueberries.
Experts agree that blue light emitted from our electronic devices can affect our sleep. Help yourself by switching off electronic devices after 8pm and try reading, meditating or writing in a journal in the run-up to bedtime.
5. Eat healthier
Your diet can have a big influence over your ability to sleep. If you are struggling, try to eat more of the following:
- Peanuts are a rich source of niacin and help to release serotonin, which makes us sleepy.
- Cherries contain melatonin, which helps to control our body clock, and one study showed drinking cherry juice improves sleep quality and duration.
- Dark chocolate helps you relax. Just remember to keep it dark – milk chocolate contains tyrosine, which converts into dopamine and acts as a stimulant.
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