If you suffer from daytime drowsiness and low energy levels, you are far from alone. At any given time, one out of five adults feels unusually tired. One in ten suffers from long-term, persistent fatigue. Sometimes the problem is linked to insomnia, but many people are exhausted in the daytime despite having had eight hours of sleep the previous night. If you often feel mentally and physically drained for no apparent reason, these suggestions could help you to regain your get-up-and-go.
Cut Out Caffeine
Many people grab a cup of coffee when they’re feeling tired, without ever considering that habitual caffeine consumption may be causing their fatigue. Caffeine is an addictive substance and regular users suffer from withdrawal symptoms in the morning after a night of abstention. They tend to feel drowsy and unable to concentrate. The first cup of coffee in the morning brings them back to the normal alertness levels experienced by non-coffee drinkers. This cycle continues throughout the day, with energy dropping as the effects of caffeine wear off and returning to normal levels with the next cup of coffee. Caffeine stimulates the adrenal glands and heavy consumption over time can exhaust them. Symptoms of adrenal fatigue include difficulty getting up in the morning and constantly feeling worn out.
Try to gradually reduce the amount of caffeine you drink. Start by cutting out one cup a day, then two and so on. Once you are no longer dependent on coffee, tea or cola, attempt to go a whole month without caffeine. You may find that your energy levels are consistently higher without it.
Eat Protein at Breakfast
The most popular breakfast choices are cereal or bread products such as toast, bagels or croissants. Eaten alone, these carbohydrate foods are quickly converted to glucose and cause a spike in blood sugar levels. This instant energy can get you going in the morning, but it doesn’t last. The pancreas releases insulin to transport glucose from the blood to the cells. By mid-morning, the drop in blood sugar can cause symptoms such as fatigue, irritability, lack of concentration and food cravings. The solution, for many, is to reach for a pastry, chocolate bar or other sugary snack. Another rapid rise and fall in blood sugar follows.
Carbohydrates can elevate blood sugar in as little as fifteen minutes. By contrast, it can take up to three hours for the body to convert dietary protein into glucose in the blood. When you eat a meal conta