Your alarm clock starts to chime, but you swear you just fell asleep.
It doesn’t seem to matter how much rest you get over the weekend, you feel just as groggy by Friday as you did on Monday.
Why do you always feel like you have no energy? The reasons may actually surprise you.
7 Reasons You Have No Energy
1. You Use Your Phone or Computer Before Bed
Phones and laptops emit a kind of light called blue light, and this type of light has been shown to interrupt the body’s natural sleep cycle by suppressing melatonin – a hormone which tells you you’re sleepy. When electronics are used too soon before bedtime your brain becomes alert.
A recent study had participants read on an iPad right before bedtime for five nights, then followed with five nights of reading from a printed book. The nights participants who read from the iPad reported they were less sleepy before bedtime and sleepier and less alert the next morning than the nights they read from printed books.
Zac and I have really made a point of putting all of our electronics to sleep at least an hour before we do. We have gone back to basics by trying to read a book before we go to sleep. When I do, I notice an improvement in the quality of my sleep and feeling much more energized when I wake up.
2. You’re Exercising Too Soon Before Bed
But you’ve heard exercise improves the quality of sleep, which is true. The problem you may be facing is exercising too late in the day. Exercising releases adrenaline and endorphins, both of which stimulate the brain. So, if you’re exercising too close to bedtime, your brain may not be ready to wind-down.
If the evening is the only time you can squeeze in your workout, try cutting out the pre-workout or change the type of exercise you’re performing. Opt for routines that are as calming as they are vigorous – like yoga or pilates and see if your energy improves.
3. You’re Drinking Too Much Caffeine
If you’re feeling tired, the obvious choice is caffeine, right? Although caffeine has been shown to be good for cognitive functioning and even metabolism, if you over due it, too much of a good thing can actually be bad.
The average person can benefit from drinking 16oz of black coffee a day, but more than that can cause side effects like – insomnia, irritability, digestive issues, and increased heart rate. If you’re someone who’s sensitive to caffeine, you may consider limiting yourself to even less than 8oz a day.
Rather than drinking soda or coffee, opt for the IdealBoost. It’s not only better for you, it curbs your appetite and keeps you fuller longer.
4. You’re Eating Too Much Sugar
You already know refined sugar isn’t good for you, but did you also know you can actually get a hangover from it? Sugar and alcohol have similar side effects, which shouldn’t surprise you since alcohol is composed of fermented sugars.
Your stomach, kidneys, liver, and intestines take a beating when you consume too much sugar, which can cause dehydration from an imbalance of electrolytes, digestive problems, and last but not least, fatigue.
I know it may be difficult but cut the crap. Swap out refined sugar for zero-calorie sweeteners – like stevia. Stevia is a herb that’s even sweeter than sugar and doesn’t have negative side effects like sugar does.
If soda is your weakness, try switching out for kombucha. Kombucha is a fermented probiotic drink that’s carbonated and made with many different sweet fruits. It’s gentle on the tummy, low in carbohydrates and calories, and is delicious!
5. You May Have a Food Intolerance
Did you know that having a food intolerance can cause a person to feel chronically tired? What happens is the body decides it can no longer digest a certain food because of an imbalance in the body – typically because the gasses in your stomach can’t break the food down, even if you’ve been eating that food your entire life.
Doctors are able to perform tests to help you identify any food intolerances. If it is a food intolerance, consider cutting that food out of your diet completely and start taking a probiotic.
6. You May Have an Underactive Thyroid
Your thyroid gland is responsible for your metabolism and immunity, among other things, and is located at the front of your neck. When the thyroid isn’t functioning properly, a person often feels fatigued and may even experience weight gain.
Women 60 years and older have an increased risk of under-active thyroid. If you suspect your thyroid may be playing a role in your fatigue, see your doctor. If symptoms are ignored the condition can worsen.
7. Hormonal Changes
One of the most commonly reported side effects during the first stages of menopause is fatigue, but you have some control in gracefully transitioning into this next phase of life. Side effects like fatigue can be tamed by eating a balanced, healthy diet and doing something active every day (like my free 15-day IdealShape for Life Challenge 😉 )
Reducing stress and anxiety is key to adjusting to menopause. Do more things you enjoy, find time to meditate, whether that’s relaxing in a bath or gardening. Drink plenty of water and talk to your doctor about other potential solutions that might help you specifically.
Tips For More Energy
1. Never Skip Breakfast
It really is the most important meal of the day. Eating a well-balanced meal within an hour of waking up jump-starts your metabolism, helping you burn fat all day long. This will give you the lasting energy you need to make it until your next meal.
If you’re not a “breakfast in the morning” type of person, I get it! Try eating something light instead of a full breakfast. I like to have an IdealBar or an IdealShake first thing in the morning because even though it’s light, it still has the nutrients I need to get energized!
2. Reduce Stress
Deep breathing techniques allow for more oxygen to your brain, which keeps you feeling relaxed and calm. Read something you find interesting, try painting a scene you enjoy looking at, take a hot bubble bath, or take a walk outside while practicing your deep breathing techniques.
3. Eat Iron-Rich Foods
Sometimes your fatigue can be solved with something as simple as eating more iron. Low blood iron levels mean less oxygen to your vital organs, which can result in fatigue. Incorporate more eggs, meats, dairy, leafy greens, and whole grains into your daily diet.
4. Try a Naturally Caffeinated Supplement
There are days when you can do everything in your power to make sure you get enough sleep, food, and exercise, and still somehow feel exhausted. That’s when it’s time to pull out your secret weapon, the IdealBurn.
Made from natural caffeine – like green tea and green coffee bean extract. IdealBurn increases energy levels while boosting your metabolism and even your mood. Unlike caffeinated stimulants, IdealBurn won’t leave you feeling jittery.
Increasing your energy is all about finding the balance in your life that works best for you. Make your well-being a priority and within time your body should start producing energy.
Remember a wholesome diet and regular exercise are key to a better life. Find ways of making time for yourself and remember you’re worth it.