A recent YouGov survey found that nearly two-thirds of women (61%) in the UK wake up feeling tired, regardless of sleep duration, compared to just half of men experiencing this tiredness1.
But why is there a difference between sexes and what can be done to overcome this fatigue?
Given we are currently celebrating Women’s Health Month, it’s time for the ladies to regain their energy and empower themselves to feel their best. Women are not just smaller versions of the male population, and sometimes extra steps may need to be taken to stay energised.
The menstrual cycle can play a significant role in energy levels and how you feel throughout the month. Keeping track of where you are in your cycle can be useful to know when to power through and when it might be best to prioritise rest.
The following 6 tips are a few steps that will help you maximise rest and enhance energy throughout the day:
1. Incorporate movement into your day
Regular physical activity has been consistently shown in research to increase energy levels. Not only does it produce endorphins making us feel ready to tackle the day with sharper focus, but it also improves sleep quality, making each hour’s kip at night that bit more beneficial. So, next time tiredness is making you want to skip that workout, remember that it may actually be just what you need!
2. Take time for yourself
As they say, you can’t give from an empty cup. Even when your outstanding to-do list might not leave time for rest, sometimes the most productive thing you can do is take some time out. This might be especially important just before and during menstruation (aka your period), as the drop in hormones such as progesterone and oestrogen can cause more tiredness than usual. Scheduling in self-care activities such as taking a bath, reading your favourite novel, or maybe a gentle yoga practice can help to restore your energy, ready to tackle that to-do list once again.
3. Wake up with a SAD lamp
There’s nothing more stressful than being startled awake from deep sleep by a loud alarm clock. Waking up gently by slowly increasing the light around you can naturally reduce melatonin (the sleepy hormone) and increase serotonin (the feel-good hormone), helping the body to wake up naturally. Known as SAD lamps, attributed to helping seasonal affective disorder, they mimic sunlight and so help tune our body clock to daylight hours.
4. Create good sleep habits
There’s nothing worse than tossing and turning for hours yet you’re feeling exhausted, as experienced by half of women in the UK1. Creating a calming sleep routine can make all the difference. Try to limit all screen usage for at least 30 minutes before bed, as well as avoiding alcohol in the hours leading up to sleep. And, similar to aligning your internal body clock with waking hours, keeping a regular sleep schedule will help you fall asleep more easily and improve sleep quality, giving you a spring in your step the following morning.
5. Use caffeine strategically
It’s no secret that caffeine is a lifesaver on those days when everything seems a struggle. Experts suggest that consuming caffeine strategically may help you get the most out of it. Try to hold off your caffeine hit until right before your most important task of the day to achieve the hyperfocus when you need it most. Though, to ensure it doesn’t affect the quality of your sleep, try to keep your caffeination time earlier in the day.
Unbeknownst to many, not all caffeine sources are the same. According to Nutritionist, Jenaed Brodell:
“Whether you struggle to get into gear in the morning or suffer from the dreaded mid-afternoon slump, caffeine can help to increase alertness and sharpen your mind. Caffeine is an incredibly well researched performance enhancer with a greater effect when consumed in its ‘anhydrous’ or more concentrated state, such as a caffeine tablet, as compared to coffee. Research shows that caffeine can boost your productivity and performance at work.”
6. Eat for sleep
A healthy balanced diet is beneficial for overall health, and sleep is no exception. Certain nutrients such as magnesium and B vitamins are known to enhance sleep by regulating melatonin. Eating magnesium-rich foods such as green leafy vegetables, nuts and seeds, or foods high in B vitamins such as fish, eggs and legumes, can help to increase your levels to support melatonin production.
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