Even when we prioritize sleep hygiene, there are inevitably times when a rough night’s sleep leaves us feeling sluggish the next day. Life goes on, even when we’re tired, and for many, an afternoon nap just isn’t possible. A Harvard study found that people with insomnia lose about 11 days of productivity a year, and who has time for that?
Here are some of my favorite tips to boost your energy when you’re feeling tired. Whether you’ve had a full night’s rest or not, try one or all of these suggestions to feel more energized and upbeat!
1. Soak in the Morning Sun
If a bad night’s sleep leaves you feeling drained or stressed, try stepping outside for some sunshine before 10 a.m. This is one of my favorite strategies to lift my mood, reduce stress, and reset my body clock. Sunlight not only helps wake you up, making you feel more focused and productive, but it also encourages your body to fall asleep earlier, helping you catch up on missed sleep.
For more inspiration on regulating your circadian rhythm with natural sunlight, check out the episode of the Joyous Health podcast that covers this topic.
2. Fuel Up with a Nutritious Breakfast
After a night of not-so-great sleep, set yourself up for success with a nourishing breakfast packed with protein, healthy fats, fiber, and complex carbs. Lack of sleep can throw off your hunger hormones, increasing cravings for sweets and carbs. Avoid the energy highs and lows that come with unsteady blood sugar by enjoying a savory, filling breakfast that keeps you focused all day.
Consider trying dishes like Broccoli Sweet Potato Feta Frittata, almond butter and hemp heart toast, or a Simple Green Smoothie or kid-approved Celery Blueberry Smoothie.
If you’re not hungry when you wake up, it might be due to eating late or having low stomach acid. There’s no need to force breakfast if late-night eating is the cause. Instead, start with a glass of water with freshly squeezed lemon or apple cider vinegar to stimulate digestion.
3. Get Moving for Better Energy
When you’re tired, intense exercise might not be the best option. Instead, go for a walk, do some yoga, or try gentle stretching. Even a 10-minute walk in nature can give you a natural energy boost, helping you feel more alert almost immediately.
4. Consider Natural Supplements
On days after poor sleep, natural supplements might provide the boost your body needs. Consider incorporating adaptogens like Holy Basil into your routine, such as with a cup of Rise & Shine Tea. This soothing drink can perk you up with its herbal ingredients.
I also enjoy a matcha latte for a gentle morning lift. Matcha contains caffeine and L-theanine, an amino acid that enhances focus and counteracts caffeine’s effects. L-theanine is also available as a supplement.
Dealing with Chronic Sleep Struggles?
I advise against turning to sleep medications for ongoing issues with falling or staying asleep, as 80% of users report side effects like grogginess and trouble concentrating. Instead, establish a nightly wind-down routine: limit blue light after sunset, unwind with a book or bath, and enjoy a cup of soothing TLC Herbal Tea, which contains nervine tonics to quickly alleviate stress and anxiety.
Even if you already sleep well, incorporating these hacks into your life can further improve your energy and overall well-being. Regularly practicing them can stabilize your circadian rhythm and energy levels, leading to increased productivity and a joyful life!
Best,
Joy
