Featured Blog: Why Am I So Tired All The Time?
Written by: Brittany
Do you find yourself being tired upon waking up in the morning even though you have gotten approximately eight hours of sleep? The majority of us know how it feels to be tired, but when you endure constant lack of sleep and energy, it may be time to reevaluate your lifestyle. Sleeping is truly a necessity for life and it isn’t wasted time. Sleep is responsible for how rewarding your waking hours are because it boosts your immune system, controls your appetite, repairs muscles, and saves your precious memories. Many things play a role in if you will receive a good night's rest from what you did during the day to your eating habits. Here are a few ways you can make sure that you are replenishing your energy, effectively, through your night-time slumber.
Consume Tryptophan-Based Foods
Nuts, fish, and eggs are high in tryptophan which is a substance that encourages relaxation, restful sleep, and feeling better. According to WebMD, “Tryptophan is used by the body to make niacin, a B vitamin that is important for digestion, skin and nerves, and serotonin. Serotonin is a brain chemical that plays a large role in mood) and can help to create a feeling of well-being and relaxation." Tryptophan is an essential amino acid which means that the human body cannot synthesize it on its own. Amino Acids are the building blocks of proteins. The 9 essential amino acids, including Tryptophan, must come from a food source. Many studies have found that tryptophan is valuable as a sleep aid and antidepressant.
Drink More Water
The human body is more than 50% water. The average person, if healthy, could probably go weeks without food, but only a few days without water. If we don’t replenish our bodies with fresh water daily, every aspect of our lives will decline, including sleep. In 2011, a study (which can be found here) was done on a group of young men that successfully correlated dehydration to a decline in cognitive functions. The study showed that even with very mild dehydration; fatigue, tension and anxiety significantly increase. So how much water do you need? Individual water needs very from person to person. It really depends on several factors like age, weight, physical activity, climate, and health factors. Try not to drink too much water near bedtime because constantly get up to go to the bathroom would be counterproductive to the end goal.
Cut Back On The Caffeinated Drinks
Did you know that your morning and even night-time cup of coffee could hinder your sleep pattern? Coffee is the fuel for the American work force, with more than 150 million of us starting our day with this drink. Coffee is great for providing us with a quick boost of energy, but are there side effects? There are many studies that have shown that caffeine disrupts sleep patterns and causes insomnia (study can be found here) but insomnia is only one of the many negative effects of caffeine. According to caffeine informer, the popular drink has many damaging effects including; early death, high blood pressure, increased risk of heart attacks, gout, breast tissue cysts in women, indigestion, headaches, reduction in fertility, and many more eye opening issues. It is recommended that you eliminate caffeine from your diet at least five hours before bedtime.
Vitamins won’t necessarily put you to sleep, but they encourage better sleep, giving you a sense of rejuvenation upon waking up. Melatonin, Vitamin B-6, Vitamin B-12, and Vitamin D are all essential for healthy sleep. Neurologist, Dr. Stasha Gominak believes that insomnia and sleep apnea are due to vitamins D-3 and B-12 deficiencies, and that mega-dosing both can reverse many sleep irregularities. I’ve had good experiences with: Deva Vegan Vitamins Daily Multivitamin & Mineral Supplement.
Leave The Stress At The Door
When stress keeps you awake, try to relax with a hot bath and some chamomile oil. Perhaps some meditation can help to bring you some inner peace. This may be a time for you to learn how to control stress with some behavior coping skills. It is tough sometimes, but reaching for negative stimulants such as a cigarette and/or alcohol will not reduce your stress. Take a deep breath, close your eyes, count down from ten to zero and think. Don’t bring your stress to bed with you because you will never get quality sleep. My husband drinks Matcha Green Tea before bed and it always relaxes him after a hard day at work (You can find it right here). I know getting through stress is easier said than done, but you have to find a way. Do it for your health and the people who love and care about you.
Invest In a Great Mattress
Most of us know how expensive it is to get bedding set, let alone a decent mattress. This can really make your pockets shriek with fear. Some may think that buying a lower quality mattress is ok; at least you have something to sleep on. I get it, but a good night’s sleep involves investing more than a couple hundred dollars. On average, we spend about 1/3 of our entire life sleeping, so we owe it to ourselves to properly and comfortably support the spine and head during this time. It is suggested that you test out the mattress at the store and lay on it for at least 10 minutes to see how your body reacts to it.