Being tired is no fun.
It’s a struggle to get out of bed and in the afternoon you feel like you could sleep for England.
But one expert has shown that there are ways to beat winter fatigue — making you feel more alert and helping you seize the day.
Nutritionist Jenaed Brodell said fatigue is one of the biggest health complaints in the UK.
The guru, the founder of Nutrition and Co, said these tips will help you see improvement in no time.
1. Brave the cold
Research suggests that cold water therapy, such as Taking cold showers, for example, can help reduce fatigue and increase mental alertness, Jenaed said.
“If you’re not quite ready to immerse your whole body, start by splashing your face with cold water and work your way up to the shower so you can reap the most benefits,” she suggested.
2. Stick to a schedule
Sometimes a good night’s sleep is easier said than done.
Jenaed explained that our bodies love routine, adding that it can help our internal biological clock tick as it should.
She added, “It makes you feel more energetic during the day and drowsy at night, setting you up for a deep and restful night’s sleep.”
3. Let there be light
The lack of sunlight during the winter months means your brain produces more of a hormone called melatonin, which makes you sleepy.
To regulate your melatonin levels, try getting outside first thing in the morning to align your body clock for optimal energy throughout the day, Jenaed said.
“Spend as much time as possible outdoors in daylight and make sure the blinds are open if you’re sitting near a window while you work,” the expert added.
4. Get moving
When you’re tired and out of energy, venturing out into the cold is probably the last thing you want to do.
Jenaed said: “But you might be surprised at how energetic you feel after engaging in some kind of physical activity every day.
“If it’s too cold outside or you don’t feel like running in the dark, try to get your workout indoors.
“Aim for the NHS guideline of at least 150 minutes of exercise per week, which could look like 30 minutes five days a week.”
5. Be strategic
While a healthy diet and plenty of rest can help combat fatigue, there are also times when you need an extra boost to get you through the day.
Whether you’re struggling to get going in the morning or suffering from that dreaded afternoon slump, caffeine can help increase alertness and sharpen your mind, Jenaed said.
She explained: “Caffeine is an incredibly well-researched performance enhancer with a greater impact when it is in its ‘anhydrous’ or more concentrated state, such as e.g. a caffeine pill, compared to coffee.
“Caffeine pills like Pro Plus® Caffeine also allows for more controlled caffeine intake with precisely metered doses – eliminating the risk of caffeine overstimulation,” she added.
6. Sleep well
Getting enough sleep is important to combating winter fatigue, the guru explained.
“While it’s tempting to hibernate in winter, the sleepy feeling you get doesn’t mean you should snooze longer.
“Aim for a closed eye for about 8 hours a night and try to go to bed and wake up at the same time each day. Try not to snooze the alarm clock for the tenth time, it may make you feel even more groggy!
“Make sure your bedroom helps you feel relaxed and sleepy: clear out the clutter, have comfortable and warm beds, and turn off your phone and TV at least 30 minutes before bed.”
If you’re under pressure to do a lot during the day, it could be contributing to your fatigue, the expert added.
“While there is no quick fix for stress, there are some simple things you can do to reduce it.
“Many people find that adding meditation, yoga, breathing exercises, or mindfulness techniques to their day helps them calm down and feel more relaxed and energized, ready to tackle those tasks with a clear mind.”
It’s important to see your GP if you’re concerned about any of your symptoms.
Always call 999 in an emergency.
https://www.the-sun.com/health/7033963/best-ways-beat-winter-tiredness/ From braving the cold to being strategic – the 7 best ways to beat winter tiredness