Bounce out of bed each morning
How many times do you press snooze? Waking bleary-eyed, cranky and irritable? Waking up well-slept is such an understated feeling.
It’s almost euphoric. Your body functions at full capacity and you have energy to exercise, be productive and think clearly. Good sleep revitalises us and completely changes our outlook on life, our mood and even our immunity.
Bouncing out of bed is influenced by what we put in our bodies, stress levels, sleep quality and our energy exchanges with others. Here are a handful of top tips to help you wake refreshed.
1. Improve your nutrition
Not getting enough of the right nutrients can make us feel flat, lacking in energy through the day and affect our sleep quality at night. We all need a daily intake of essential nutrients to sustain our energy and the normal functioning of the body. If we don’t get these nutrients through diet (or supplements), we don’t get them at all. Eating a daily diet with balanced amounts of complex carbohydrates, protein, good fats, lots of vegetables, a little fruit and limited packaged food will support your energy production and release of the right hormones. Not only will your sleep improve and your body will release the right hormones at the right time, but your mood will improve. Definitely consider reducing your sugar intake and bumping up the vegetables and protein.
2. Get on top on your stress
If you’ve been under moderate stress recently or feel like you haven’t recovered from a stressful event some time ago, this can cause much strain on the adrenal glands and many other body systems, and eventually lead to chronic fatigue or symptoms of ‘adrenal fatigue’ or HPA dysfunction. Adrenal hormones such as cortisol are released at times of stress as well as first thing in the morning (which helps us wake up) and long-term stress can alter this release and contribute to morning fatigue. If this is happening, seek the support your body needs through addressing what could be causing your stress via weekly counselling sessions, starting a meditation or yoga practice, or seeing a naturopath for herbal medicine and nutrition treatment. It makes such a difference!
3. Reduce your caffeine
Caffeine is fun. It gives us this pretend pep each day. And that’s ok if you’re functioning well and feeling fabulous. If you’re waking really exhausted though, as well as dealing with moderate levels of stress, caffeine will worsen this long term through increasing even more cortisol. As explained above, long-term cortisol release can alter adrenal hormone production and affect sleep quality. Therefore it makes sense to reconsider your caffeine habits if you’re waking up really tired. Read my article ‘Coffee, how much is too much?’ to see if coffee is doing you more harm than good. In a nutshell, reduce your caffeine intake by half and see how you feel in a few weeks.
4. Prioritise your sleep
Not getting enough sleep? Well of course you’re waking tired! Unfortunately we cannot buy sleep nor can we try to cut corners. You’ll feel the deprivation at some point. Your body will definitely let you know.
Whether it’s not getting enough hours; having trouble falling or staying asleep; or not having deep sleep, this needs to be addressed. There are many natural sleep remedies to improve sleep quality, but then you may need to take it the next step and get some help around understanding why you’re not sleeping well; reducing work/study hours; getting help with the kids; taking time off or rejigging your evening sleep habits (no screens after 8pm).
5. Establish healthy exchanges with others
When we are giving too much of power and energy away and not replenishing through self-care practices, we can feel drained, burnt out and resentful. This will affect sleep and likely have you waking exhausted. An unhealthy exchange is ‘pleasing others’ all the time, not taking time off, always saying yes to things you don’t want to do, allowing others to use you and not prioritising time to do the things you love. Therefore setting healthy boundaries will help you gain your power back, and therefore all that leaking energy. Here’s a few examples:
- Begin to say no to the things you don’t want to do
- Begin to say yes to the things you do want to do
- Allow yourself to have that vulnerable conversation and speak up about your needs
- Follow up on things you’ve been avoiding and set some boundaries around them
Try these tips consistently over a few weeks to months and hopefully this will help you change the way you interact with the snooze button.
And if you prefer a personalised and professional approach to address your sleep, energy and mood issues let me create a plan for you! Read more about my naturopathic sessions here.