One of the common complaints I’m hearing from clients, friends and family alike of late is how tired they’re feeling. It certainly is an issue that seems to rear its ugly head during the long dark nights of winter.
Apart from how much tiredness effects our mood and ability to function to the best of our abilities during the day, it also raises the stress hormone Cortisol and the hunger hormone Ghrelin. These in turn increase cravings but reduced digestion as the body believes it’s in flight or fight mode. Is it no wonder then that you find yourself with the added issue of craving caffeine and sugar for energy?
So, what can you do to help?
- Get yourself a routine
It’s funny isn’t it how so many of us ensure our children have a good bed time routine to ensure they get a good night’s sleep but forget to do the same for ourselves! Repetition really is key. Going to bed at the same time each night, reading for a little while before sleeping and having a warm bath before settling down have all been shown to make a difference.
- Ditch the electronics
Most people know this already but continue to use them in bed or near bedtime. The blue light from Tv’s, phones, tablets etc is believed to delay the sleep inducing melatonin production and increase alertness. So, switching them off an hour or two before bedtime can make a huge difference. Personally, I set my phone alarm for morning and then hide it away in a drawer, so I’m not awoken by its distracting noises at night or be tempted to look at it.
- Reduce the distractions
Black out curtains and ear plugs are a huge help here. They are relatively cheap to buy, and the curtains even come in easy to affix travel form if DIY is not your strongpoint.
During the day:
- Get regular access to daylight- at least 20 mins daily
This helps boost Melatonin production which is essential for sleep. As someone regularly effected by fatigue during the winter months I personally also recommend a good SAD light box to give your energy levels a boost during the day.
- Don’t eat late
No later than 2hrs before bed and avoid alcohol and caffeine later in the day part of the day.
- Look at and address your causes of stress.
There are many ways to do this such as a meditative practise, exercise and/or seeing someone like myself. Hypnotherapy, NLP and CBP can make a huge difference in identifying the stressful causes, teaching you coping strategies and offering up better solutions to your unconscious than the ones you’re currently using.
- And finally,
If tiredness is a new symptom for yourself or not resolving with simple measures, then please do the sensible thing and see your GP.
Would you like to know more?
If you’d like to have a no obligation chat with myself about how I could help you please do drop me an email, message or call today.