Five Daytime Hacks to Fight Fatigue and Improve Your Sleep (While You’re Awake)
Feeling tired despite trying all the classic nighttime sleep tips? You’re not alone. Often, improving sleep and beating fatigue begins with changes during the day, not just at bedtime.
Here are five science-backed daytime habits to help you feel less tired, boost your energy levels, and improve your sleep—without completely overhauling your nightly routine.
1. Watch Your Iron Levels
Did you know that 1 in 3 people globally lacks sufficient iron levels? Symptoms of low iron or iron-deficiency anemia include fatigue, restlessness, and interrupted sleep.
- Who’s at risk? Women of reproductive age, vegetarians, vegans, athletes, frequent blood donors, and those with heavy periods.
- What to do? Talk to your doctor about testing your ferritin (iron storage) or hemoglobin levels. Incorporate iron-rich foods like meat, fish, eggs, beans, and leafy greens into your diet. Pair plant-based iron sources with vitamin C-rich foods (like citrus fruits) to boost absorption.
2. Eat More Fruits and Vegetables
Eating a balanced diet, like the Mediterranean diet, has been linked to better sleep. This diet includes:
- Vegetables, fruits, nuts, legumes, and whole grains.
- Low-fat dairy and healthy fats like olive oil.
Studies show that people who consume these foods sleep more consistently and report better quality sleep. Meanwhile, diets high in processed foods and sugar can negatively impact deep sleep and even alter brain waves during rest.
3. Exercise, Even If It’s Short or Late
You don’t need hours at the gym to feel the benefits of exercise. Research shows that:
- 10 minutes of daily exercise can improve sleep quality.
- Moderate-intensity workouts (vs. high-intensity) are more effective for better sleep.
- Evening exercise up to 2 hours before bed does NOT disrupt sleep, making it a great option for those with busy schedules.
Beyond improving sleep, physical activity increases energy levels, leaving you feeling refreshed and less tired during the day.
4. Cut Down on Alcohol and Tobacco
Both alcohol and smoking can disrupt sleep patterns:
- Smoking is linked to difficulty falling asleep and less restorative, slow-wave sleep.
- Alcohol may help you fall asleep faster but reduces REM sleep and causes you to wake up more often during the second half of the night.
If quitting feels overwhelming, start with small steps, such as reducing your daily consumption or switching to approach-oriented goals, like adding healthy habits instead of focusing solely on abstinence.
5. Never Skip Breakfast
Skipping breakfast doesn’t just affect your metabolism—it can also leave you feeling fatigued. Studies show that eating breakfast:
- Improves memory, concentration, and mental sharpness.
- Helps combat tiredness throughout the day.
Additionally, maintaining consistent meal times supports your body’s circadian rhythm, which can improve overall energy levels and reduce feelings of fatigue.
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