You need to open the window
The air inside your home might be affecting your sleep quality. Dr. Jemma King, who wrote *Sleep First: Sleep Smarter, Think Sharper, Feel Better*, explains that when you close up your bedroom, adding in a partner and a heater, carbon dioxide levels can spike to between 1,500 and 2,500 parts per million by 3 AM. This increase, she notes, can harm sleep efficiency and lead to less deep sleep, along with a rise in morning cortisol levels. So, while you think you’re sleeping, your nervous system might actually be a bit on edge. Thankfully, it’s an easy fix: just crack a window open, even a slight bit, will help immensely.
Your creatine stores are low
Creatine isn’t just for gym enthusiasts. Essentially, energy for the body is provided by adenosine triphosphate (ATP), which our cells produce. However, as we age, ATP production can decline due to a decrease in mitochondria. This is where creatine steps in. According to Justin Roberts, a nutrition physiology professor, when creatine pairs up with phosphagen, it helps regenerate ATP. It’s beneficial not only for older adults but also for regular exercisers, women, and those on plant-based diets, since creatine is primarily found in meat and fish. Studies indicate it could alleviate mental fatigue and enhance stamina during workouts.
In terms of sleep, some studies have shown that taking around 5 grams of creatine daily can boost mood and cognitive performance after a sleepless night, extend sleep duration, and improve overall sleep quality. For best results, look for micronized creatine monohydrate and aim to take 3 to 5 grams a day over a period of two to four weeks. It’s typically suggested to cycle it: take it for six weeks, then pause for two to four weeks, and then restart.
You’re not getting outdoors enough
You need to eat more fibre
A surprising 96% of people in the UK fall short of the recommended daily intake of at least 30 grams of fibre. A diet high in fibre helps to moderate how quickly sugar enters your bloodstream, providing more stable energy levels, says Dr. Emily Leeming, a research fellow at King’s College London. She notes that many people harbor misconceptions about fibre, often associating it with dull foods. Perhaps it’s time for a better image for fibre. She suggests we incorporate what she calls the “BGBGs” into our meals—beans, greens, berries, grains, and seeds. Making these the focus of your diet can be a great start.
You sleep but you don’t rest
If you feel drained despite clocking in eight hours of sleep, it might be society’s fast-paced culture that’s causing you to overlook genuine rest. Zahabiyah Yamasaki, author of *Protect Your Energy*, highlights the importance of slowing down, being intentional with commitments, and prioritizing presence over productivity. Engaging in simple activities like closing your eyes instead of reaching for your phone or pausing to simply enjoy a moment can gradually shift your perspective on rest.
You’ve sworn off smoothies and fruit juice
If you’re feeling scatterbrained, a lack of polyphenols might be the culprit. These antioxidants are found in many colorful fruits and veggies, contributing to their vibrant tones. While most polyphenols come from beverages like tea and coffee, other rich sources include dark chocolate and various spices. Leeming notes that research supports the idea that polyphenol supplements can enhance brain functions like reaction times. However, you don’t need to rely solely on supplements. Eating a variety of colorful foods can help significantly. Interestingly, studies have shown that participants who consumed a berry smoothie upheld their performance and accuracy throughout a workday.
Still worried about sugar from smoothies or juices? Leeming reassures that while a slight blood sugar increase is typical, it’s prolonged high levels that are more concerning. A moderate amount of fruit juice can still offer valuable nutrients, and pairing fruits with seeds can lead to a more balanced blood sugar response.
You need a brain dump
Your mind stays busy even while you sleep, processing your day’s experiences. Dr. Jemma King likens this to a nightly organization task where your brain sorts through daily happenings to keep what’s essential and discard the rest. Sometimes, though, particularly stressful thoughts can sneak in, disrupting your sleep. To ease this, taking a few minutes each evening to jot down tasks for the next day could help your brain feel less cluttered and more prepared for restful sleep.
You’re eating too late
Ideally, finish your dinner by around 7:30 PM, especially if it involves heavy protein like steak. Dr. King explains that larger meals, particularly those rich in protein, can take a considerable amount of time to digest—up to six hours. Eating close to bedtime can conflict with the body’s need to repair and rest, consequently diminishing sleep quality. Instead, focus on having a lighter dinner centered on vegetables and proteins such as fish or tofu, and save heavier meals for earlier in the day.
Your sluggish bowel is making you, well, sluggish
There’s a fascinating interplay between your gut and brain through the vagus nerve, with a large percentage of signals traveling from the gut to the brain. If your digestion is slow, it can contribute to feelings of fatigue. A surprisingly simple remedy has emerged: consuming two kiwis daily can significantly improve gut function, thanks to their unique type of fibre that draws moisture in and aids movement.
You’re too focused on protein
While protein is seeing a surge in popularity, particularly in the UK, overemphasizing it might have downsides. According to sports dietitian Kerri Major, cutting back on carbohydrates to fit in more protein can affect energy levels adversely. A balanced plate, she suggests, should consist of equal portions of vegetables, a quarter of carbs, and a quarter of protein, plus healthy fats.
Your bed needs airing
There’s a reason sleeping in fresh sheets feels so comforting. Dr. King points out that allergens like dust mite droppings can cause irritation and disrupt your sleep. Regularly washing beddings in fragrance-free detergent and allowing your bed to air out can go a long way in improving sleep quality.
You’re sitting too much
Our ancestors were generally active, which means excessive sitting may signal some underlying health issues. Dr. King suggests that remaining too sedentary could push our brains to nudge us toward feelings of tiredness as a way to promote rest and healing. Taking brief movement breaks every half hour and incorporating walks after meals can help kickstart your energy levels.
You need a blood test
If you’re unsure about potential deficiencies in iron, B12, or thyroid function, it could be time to consult your doctor. Iron deficiencies can manifest as extreme fatigue, while B12 shortages may lead to more cognitive symptoms like brain fog and poor focus. Thyroid issues can also influence your energy levels, so getting that blood test might just shed light on what’s going on.
