Of course we would all love to wake energised, have enough get up and go to last the whole day, enjoy becoming sleepy in the evening once everything is done and drift off into a restful sleep. Ideal. Often not the case though – alternative common picture:
Wake feeling like you need another 8 hours sleep
Need coffee to get going then maybe start feeling more energised
Mid afternoon energy crash – sugar cravings to get through
Get home and need alcohol to wind down and relax or to reward yourself for a hard days work
Get a second wind in the evening
Busy mind keeping you awake when you know you are essentially exhausted
Wake during the night, often between 2-4am, sometimes wide awake
Alarm goes off again feeling like you only just got to sleep.
Sound familiar??
Energy is something that is produced in the body through a combination of oxygen and glucose – when combined this produces a molecule called ATP (has a really long name). ATP provides each cell, tissue, organ and system of our body with energy to function and heal. This is why we yawn when we are tired, because the body is trying to draw in more oxygen to produce ATP, and why we crave sugar and carbs, because the body knows this is the quickest form of fuel. (Protein and fats can also provide energy when broken down, but carbohydrates can be used immediately – just don’t sustain us for anywhere near as long).
When we are lacking in energy, we need to look at 2 things – what is draining our energy, and what is the body lacking?
Common energy drainers:
· Lack of work/life balance
· Inadequate quality sleep
· Stress (mental, emotional, physical- both present and residual from past trauma)
· Alcohol
· Sedentary lifestyle
· Screen time
· Unsupportive relationships (both home and work)
· Recurrent or non-resolved infection – for example Covid has left long lasting fatigue for many, as the body has been unable to bounce back due to potential factors lacking
· Sluggish thyroid
What could the body be lacking causing fatigue?
· Nutrients. In particular protein, omega 3s, antioxidants, iron, zinc.
· Hydration
· Exercise, fresh air
· Activities that get the mojo going – things you really enjoy doing are very energising and essential for health
· Connection with other real humans
· Balance. Commitment to enjoying life and all that it has to offer is just as important as work. Giving yourself permission to enjoy rather than being productive is key – often we have an inner voice driving us towards working and being productive, and not necessarily towards what we know will be good for us. This voice can be addressed through mindfulness, counselling and hypnotherapy if it affects our life decisions.
When we feel tired we have options. We could take stimulants like caffeine, energy drinks or sugar and push through. We could plod along wondering how the heck we will get through the day without being able to think straight, let alone motivate ourselves to exercise.
Or
We could invest some time into taking a step back and look at what energy drainers could be at play, and what we might be lacking. Sometimes this insight can be difficult alone – like trying to see a clear path in a thick forest – and there is help out there for that. Having an honest conversation with ourselves, maybe writing some points down, can highlight some areas of life which with a little effort can be improved for the benefit of our energy.
If you have been experiencing fatigue for some time, this is something that should be discussed with your trusted healthcare provider. Sometimes regaining vitality is a case of making some simple changes to the diet, decreasing alcohol and learning some stress management techniques which also help with sleep. Sometimes though, there is more going on such as anemia, hormone imbalances, sluggish thyroid or a chronic infection, all of which can be treated.
Life is short – with energy and vitality we are much more able to enjoy the amazing things life has to offer and do the things we love to do. Experiencing good energy is totally possible no matter your age or history, and something we all deserve.
How would you rate your average energy level out of 10?