Are you stressed, tired, craving sugar, can’t sleep?

Did you know that even mild dehydration impairs our concentration, decreases our mood and zaps our energy? While caffeine ☕️is usually the first choice for busting out of an energy slump, it can be dehydrating.😑

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. Learn the other 3 easy ways to naturally beat physical and mental fatigue AND significantly boost your energy.

Get off the blood sugar roller coaster

One of the simplest ways we can boost our energy is to stabilize blood sugar. When we don’t eat enough food throughout the day or when we eat foods that are higher in sugar, our energy levels bottom out.

● Eating every 3-4 hours gives your body the nutrients and fuel it needs to keep your blood sugar – and energy levels steady

● Consuming foods that are low on the glycemic index (think fruits and veggies, whole grains) instead of the higher sugar white breads and pastas.

● Eating protein with every meal to slow down the release of carbohydrates into your bloodstream. Protein is broken down and released slower so you’re less likely to have a blood sugar spike and subsequent crash.

2- Move, 🚶‍♂️🏃🏊🏻🚴🏻‍♂️🏇🏹🏀you are not a tree! 🌳

When you’re tired, the last thing you want to do is exercise. However, as hard as it can be to get yourself off the couch, 🛋it’s one of the best things you can do to fight fatigue.

And, you don’t even have to commit to a long workout.

A brisk 10-minute walk 🚶‍♂️can increase your energy for up to 2 hours.🕐

So when you feel that afternoon slump coming on, skip the coffee ☕️  and lace up your 👟running shoes instead.

3- Up your sleep game 😴

It may seem obvious that lack of sleep causes fatigue. However, did you know that the quality of your sleep can have an even bigger impact on your daily energy? ⚡️Even slight disturbances in our sleep can affect how rested we feel the next day.

Difficulty falling asleep?

Here is the duaa for it:🤲🏻🌴🕋

اللَّهُمَّ غَارَتِ النُّجُومُ وَهَدَأَتِ الْعُيُونُ وَأَنْتَ حَيٌّ قَيُّومٌ * لَا تَأْخُذُكَ سِنَةٌ وَلَا نَوْمٌ يَا حَيُّ يَا قَيُّومُ أَهْدِئْ لَيْلِي وَأَنِمْ عَيْنِي

“O Allah the stars have gone far away and the eyes are rested. You are Alive and Infinite, You do not slumber nor does sleep overtake You. Oh Alive and the Everlasting One, grant me rest tonight and let my eyes sleep (close).🕋🌴🤲🏻

Here are a couple of tips for more restful sleep:

● Avoid tech 📵in the bedroom or within 1-2 hours of bedtime. Even the small amount of light, especially the blue light emitted from devices, interrupts your body’s circadian rhythm. Your brain still thinks it’s daytime and won’t wind down.

● Avoid caffeine ☕️late in the day – or avoid altogether if this is a problem for you.

● Try to create a regular sleep/wake schedule to help your body develop a sleep routine = good sleep hygiene.

● Dab a bit of calming lavender essential oil on your temples before bed or put a few drops on your pillow. Breathe in the calm.🛌

4- Drink up!💦💧

Before you reach for that coffee or energy drink to perk you up, consider switching to plain old water. While caffeine is usually the first choice for busting out of an energy slump, it can be dehydrating.

And then there’s dehydration. Even mild dehydration impairs our concentration, decreases our mood😑 and zaps our energy.⚡️

How do you know if you may be dehydrated?

Check the color of your urine. If it’s the color of straw, you’re good to go. If it’s a darker yellow color, it’s time to drink up! 💧

If you’re still craving a caffeine hit, try the Energizing Matcha Smoothie recipe.

Matcha gives a longer-lasting energy boost than coffee. Unlike sugar, Matcha doesn’t hit you hard and then cause you to crash. Plus the recipe really is delicious!

References

Glycemic Index Foundation – https://www.gisymbol.com/about-glycemic-index/

California State University Long Beach, Public Affairs & Publications – https://web.csulb.edu/misc/inside/archives/vol_58_no_4/1.htm

National Sleep Foundation – https://sleepfoundation.org/press-release/what-good-quality-sleep

Time.com Health Land – http://healthland.time.com/2012/01/19/bad-mood-low-energy-there-might-be-a-simple-explanation/