Are you struggling?
Exhausted, Frazzled and Run Down?
Yes…. honestly, who isn’t!
Burnout is a world-wide shadow pandemic, robbing people everywhere of proper rest and energy. Getting back on track can feel impossible, but there’s plenty of proven science on how to do just that. With a strong plan in place you can overcome burnout and bring balanced rest and energy back into your life. Ready? Lets’ Go!
First Up: Sleep On It!
- Respect routine: It can’t be overstated – a consistent bedtime and wake-up schedule is crucial in achieving high-quality sleep. And when we say “bedtime” we really mean sleeptime – lights-out, screens off, eyes closed. This takes some self-discipline, but once you establish the habit you will see benefits.
- Keep it cool: The optimal temperature for sleep is 15.6 – 19.4 degrees.
- Big D energy: Vitamin D is vital to the body’s production of melatonin and serotonin, studies show a deficiency can reduce sleep time and quality. This powerful vitamin is also known to stabilize mood, support healthy bones and strengthen immune response. There are many Vitamin D supplements available – but don’t forget, the best source of Vitamin D is the sun (all it takes is 5 minutes of exposure in the morning and 15 minutes in the afternoon).
Secondly: Get Moving!
- Short bursts of movement throughout the day will get you feeling energized. Try incorporating walks, runs or short exercise sessions into your day instead of waiting until you have the time for a long workout.
Third: Eat, Drink & Be Merry!
- Eat fibre-rich foods. They keep your insulin in check and your energy levels stable. Some fibre-stars like kale and broccoli are also sources of tryptophan, a chemical that helps with restful sleep.
- Drink plenty of water. We lose a full liter of water during the night, so start your day with a full glass and keep going. One of the symptoms of dehydration is fatigue, a simple glass of water can have an energizing effect. So why not try that instead of a coffee in the afternoon?
- Take your merry time with meals to avoid food comas. Eating slowly is gentler on your digestive system and gives your brain time to receive the message that you’re full.
Last But Not Least: Give Yourself A Break!
- Emotional energy rises and falls throughout the day. Everyone has a unique daily emotional rhythm. Fighting it doesn’t work. It’s better to tune into your feelings, engaging in activities that suit your mood.
- Stop chasing happiness. Putting expectations on how we should feel leads to guilt and disappointment which is emotionally draining and exhausting.