In my post zzzzz… written about 6 weeks ago, I discussed the many health benefits of a getting enough sleep. I wrote about how watching my daughter’s love of sleep inspired me to make it a top priority for me. At the time, she was going to bed at 6pm, and waking up at 7:30am. It was awesome.
Well, those blissful, late mornings are over. My daughter started waking up at 7, then 6:30, then 6… and yesterday morning it was 5:30 am. I know that she is a really great sleeper for a toddler, and for that, I am very grateful. However, I am bound to my daughter’s sleep schedule, including her early mornings. Truthfully, I have struggled to move my bedtime earlier, because I have so much to get done at night. The result is that I am definitely not getting enough sleep.
This happens to all of us from time to time. Between insomnia, schedule changes, crazy work hours, jet lag, and various other interruptions, getting sufficient sleep may be extremely difficult. In the months after my daughter’s birth, I was a walking zombie. The last few weeks were not nearly as bad, but I am feeling the lack of sleep. My body does best with 8 straight hours of sleep, and its been some time since I have had that.
How can you combat exhaustion during these difficult periods of less sleep? These tips are some of the things that have worked for me when I am lacking sufficient shut-eye.
Nourish your body with food. This means lots of fruit, vegetables, nuts, whole grains and high quality protein. Giving your body food to maintain blood sugar levels throughout the day will provide energy. Avoid sugar and simple carbohydrates, which will result in a quick burst of energy followed by a crash which will make you feel more exhausted. Another tip when it comes to eating is to eat smaller meals, as big, heavy meals will also make you feel tired.
Get outside. Natural sunlight promotes energy and wakefulness.
Don’t have too much caffeine. This can be a tough one for some people, but caffeine has a similar effect as sugar and will result in a short energy followed by a crash. Many swear by caffeine to get through the morning, but try to keep intake to moderate amounts. I don’t drink coffee, but I usually add an extra green tea in the morning on days when I am beat.
Exercise. I know that this is the last thing you may want to when you are feeling tired. However, even a short walk is a great way to boost energy and combat fatigue. Movement stimulates the body and makes you feel more awake.
Take a catnap. Studies have shown that a short (20 minute) catnap is an excellent way to recharge the body and beat exhaustion.
Be kind to yourself. This means accepting that everything on your “to do” list may not get done, today.
Figure out how to get more sleep in your schedule. This is where I am right now. I am trying to adjust my schedule to match my daughter’s, while also pushing her bedtime back with the hope that it will help her sleep later. In the meantime, I find that these tips lift my energy and help me feel less tired during the day.
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