Regulate your sleep schedule:
This can make such a difference in your energy levels, especially in the morning. If you’re someone that never wakes up feeling refreshed even with over 8 hours of sleep, it can often be because of an inconsistent sleep schedule. Challenge yourself to trying to go to sleep at the same time and waking up at the same time for just 1 week and see if you notice any improvement in your energy. I’m pretty sure you will!
Cortisol (the stress hormone) has a bad reputation, but it’s an important part of making sure you wake up feeling energized and ready to take on the day. Stress can throw off your normal cortisol production so that it’s lower than it needs to be in the morning and higher at other times during the day. One way to combat this is to expose yourself to sunlight in the morning. Our bodies are designed to wake up based on light outside. If where you live doesn’t allow this, they actually make light boxes that help mimic the sun in the morning…pretty neat!
Another way to stimulate morning cortisol production is to exercise first thing in the morning. Nothing wakes you up more than elevating your heart rate, and increasing your circulation. It can be as simple and quick as a 10 minute ab routine, a simple yoga flow, or just a few push ups. For extra benefits, get outside for a quick walk in the natural light!
Energy boosting breakfast:
Regulating your blood sugar is a great way to ensure consistent energy production throughout the day. The best way to do this is by eating a low glycemic breakfast that is high in fiber, healthy fats, and protein. If you want to incorporate carbs into your breakfast, opt for slow burning carbs like quinoa, oats, or sweet potatoes. I love adding nut butters to my breakfasts, because they are a great source of both fat and protein. Also, eat small frequent meals instead of larger meals spread apart to help ensure stabilized blood sugar and energy all day long.
When to see a doctor:
If you’re constantly tired despite adequate rest and sleep, there might be something else going on. It’s important to rule out potential causes of fatigue like a nutrient deficiency, thyroid problem, adrenal dysfunction, hormone imbalance, or depression. One of my favorite tests for fatigue is a salivary cortisol test, that can show you how your stress and cortisol are affecting your fatigue.