Hands up if you struggle to get out of bed, feel like you’re constantly tired and rely on sugary treats to power you through the day? Welcome to the club!
As the days get shorter and the temperature drops, we all know how difficult it can be to drag yourself out of bed on a dark morning and tackle your to-do list.
Tiredness is one of the UK’s top health complaints. In fact, feeling exhausted is so common that it even has its own acronym, TATT, which stands for “tired all the time.”
If you’re struggling to adjust to the seasonal change, don’t worry as this can exacerbate the problem. Here, the experts over at Pro Plus® have put together some top tips to help you tackle low energy and boost your mood & productivity. Put them into practice, and it won’t be long before you start seeing an improvement.
Stave off winter tiredness – Let there be light
As the days become shorter, your sleep and waking cycles may become disrupted. The lack of sunlight means your brain produces more of a hormone called melatonin, which makes you sleepy.
To help regulate your melatonin levels, spend as much time outdoors in daylight as you can – make sure the blinds are open if you sit near a window whilst working.
Stave off winter tiredness – Eat the right food
Once the summer ends, there’s a temptation to ditch the salads and fill up on starchy foods such as pasta, potatoes, and bread. However, you’ll have more energy if you include plenty of fruit and vegetables in your comfort meals.
It’s also important to get more vitamin D into your diet as our bodies are unable to create enough at this time of year. The NHS recommends eating foods which are rich in the vitamin, including oily fish, red meat and fortified food, such as some fat spreads and breakfast cereals.[i] Another good way of introducing more vitamin D into your diet is by taking a daily supplement.
Stave off winter tiredness – Get moving
When you’re tired and running low on energy, probably the last thing you want to do is venture out into the cold. But you might be surprised by how energetic you feel after getting involved in some kind of physical activity every day. If it’s too cold outside, or you don’t fancy running the dark, try to migrate your workouts indoors. Aim for the NHS guideline of at least 150 minutes of exercise per week.[ii]
Stave off winter tiredness – Prioritise sleep
Getting enough sleep is vital for fighting off winter tiredness. Whilst it’s tempting to go into hibernation when winter hits, that sleepy feeling you get does not mean you should snooze for longer.
Aim for about 8 hours of shut eye a night and try to go to bed and get up at the same time every day. Make sure your bedroom helps you feel relaxed and sleepy: clear the clutter, have comfortable and warm bedding, and turn off your phone and TV. If you’re still having trouble sleeping, try taking a valerian root-based sleep aid, such as Kalms Night One-a-Night. Valerian has long been used to promote a refreshing and restful night’s sleep – without causing drowsiness the next day.
Stave off winter tiredness – Try an energy enhancer
Whilst a healthy diet and plenty of rest can help fight fatigue, there are also times when you need an extra boost to get you through the day. Thanks to its caffeine kick, Pro Plus® Caffeine relieves the symptoms of fatigue and tiredness, helping you to feel more energised. Pro Plus® Caffeine contains the same amount of caffeine as a strong cup of coffee, helping to enhance cognitive functions, particularly alertness and concentration.
Stave off winter tiredness – Unwind and destress
Are you feeling pressured to get everything done during the shorter daylight hours? If so, it may be contributing to your tiredness.
Whilst there’s no quick fix for stress, there are some simple things you can do to help to reduce it. Many people find adding meditation, yoga, breathing exercises or mindfulness techniques into their day helps them to calm down and feel more relaxed and recharged.