Energy

Q: I try to get eight hours of sleep every night, but I still feel tired every day at 3:00 p.m. I'm sick of resorting to cups of coffee and soda to get me through the day. Can you help?

A: Worn out, shattered, zonked, pooped--whatever word you use to describe it, it's not a pleasant feeling. While some can get by on five or six hours of sleep, others find it hard to function without nine or even 10 hours per night.

According to the 2001 Sleep in America Poll conducted by the National Sleep Foundation, the average American grabs around seven hours of shuteye on weekdays. Their research shows it's quite safe to sleep five, six, or seven hours a night. (But I'm sure I'm not the only one who says it's your safety that's in danger if you come near me when I've had only five hours sleep!) Their research also shows that people who sleep less than eight hours do not need to worry about detrimental effects on their health.

However, despite this research, how many times have you heard (or said) "I wake up feeling like I've not had any sleep" or "Don't even talk to me till I've had my morning coffee!"? Most people know their own sleep requirements and you--as well as those around you--suffer if you don't meet these requirements. You can't just alter your own patterns to meet the findings of a study.

Usually if you're getting deep, uninterrupted sleep every night and still feel like an extra from Dawn of the Dead the next day, there may be other reasons. Let's address some of the possibilities:

"Most people know their own sleep requirements and you--as well as those around you--suffer if you don't meet these requirements."Are you getting enough sleep? Silly question, huh? But maybe you need more sleep than you actually think you do. Try retiring to bed one hour early for a week and see if your energy levels rise at all (helping you get through that mid-day "crash," without having to resort to soda, coffee, or snacks).

Outside stresses--have you recently had big changes in your life, are you extra busy at work, are the kids running you ragged? Women tend to juggle more areas in their lives, like managing a job, running a household and family, and organizing meals, etc., and put off taking care of themselves and getting enough "R&R." I know I often wish there were more hours in the day, and I'm sure you feel the same way.

Changing hormones--research suggests that women often feel more tired than men due to their changing hormones--from PMS, menopause, or having a baby, for example. Are you affected by any of these "women's blessings"?

Diet--are you trying to lose weight and following a lower calorie diet, or are you just too busy to sit down for five to six meals per day? Nutrient deficiencies or lack of complex carbs can lead to feelings of fatigue due to low blood sugar. Following fad diets like Atkins, which provides very little carbohydrates, can cause muscles to tire easier, especially during exercise.

Nutrient deficiencies--deficiencies in vitamins and minerals, such as the B family, can lead to fatigue and depression, and insufficient iron intake can lead to tiredness also.

According to a recent National Sleep Foundation poll, one in five Americans say they're so sleepy during the day that it interferes with their activities, so you're certainly not alone! Let's look at some ideas that may help prevent you from "head-nodding" by the time 3:00 p.m. rolls round:

Go to bed and rise at roughly the same time every day.

Yes, even on weekends! Although this might put the "kibosh" on your weekend partying for a while, you should find that practicing good sleeping habits may make you feel better on a day-to-day basis. This doesn't mean you have to become a recluse and never have any fun past 10:00 p.m., but just try to keep a balance on your sleeping habits.

Eliminate noises or lights in your sleeping area

This one may seem obvious, but even something like letting sunlight stream through light-colored curtains at 6:00 a.m. every morning may disturb your sleep, even if you remain in bed. The last few hours you sleep are probably the most important, according to Researchers at Harvard University, because this is when you get the majority of your REM sleep.

"The last few hours you sleep are probably the most important, according to Researchers at Harvard University... "Relaxation before bedtime

It might seem like an old wives' tale but having a hot bath and milky drink prior to bedtime may work wonders to relax you. The hot bath/shower makes you feel sleepier due to the rise in body temperature, and the milky drink helps as milk contains tryptophan, an amino acid which has been shown to induce sleepiness. (Yes, it's the same stuff that makes you want to nap after the big Thanksgiving dinner!)

Use your bedroom for sleeping only

Well, almost everything... anyway, don't be tempted to watch TV or use your laptop whilst in bed.

Cut out the coffee!

By relying on your daily cup (or three) of coffee, you may actually be doing more harm than good as caffeine can affect your sleep if taken too late in the day. Coffee and caffeinated beverages can also lead to a temporary increase in alertness followed by a "crash," which may leave you feeling worse than ever.

Stay hydrated

Drink enough water during the day as dehydration can lead to decreases in concentration and overall feelings of well-being.

Diet is key

Ensure that the timing of your meals is regular by aiming to eat every three hours to keep your body constantly fueled and your energy levels high. The food you eat plays a huge role as decreasing complex carbohydrates can lead to sluggishness due to fluctuations in your blood sugar levels. (Don't listen to Dr. Atkins!) Complex carbohydrates have a low glycemic index and will therefore give a slower release of energy. These can be found in brown rice, oatmeal, sweet potatoes, and whole-grain bread.

However, eating too many higher glycemic carbs, such as white bread and sugary foods, can lead to spikes in your insulin levels, which will not only make you feel tired and groggy but also lead to cravings for more carb-rich foods. Eat a healthy diet consisting of plenty of fruits and vegetables as well as ensuring you get enough protein from lean sources such as chicken breast and fish.

Fats are also important, but get these from un-hydrogenated and unsaturated sources, such as olive oil, nuts, or seeds, or keep it simple and supplement with flaxseed oil.

Exercise for increased energy

Contrary to the belief that exercise can make you feel worn out, working up a sweat can actually lead you to feel more energized. Ever feel the endorphin rush after an intense workout? Ensure that you don't over-train but aim for a healthy balance of weight training and cardiovascular workouts. It's true that the less you do physically, the less you want to do, and the less energy you have. Even if your battery is on empty, just 20 minutes of light exercise is guaranteed to boost your energy level, as well as lift your spirits.

If you try these tips and still don't feel energized at all, it may be worth seeing your doctor to see if you may possibly be affected by Chronic Fatigue Syndrome or some similar medical condition, which is leading to your feelings of fatigue. He can also test your ferritin and haemoglobin levels to see if you are iron deficient.

Supplements for energy?

Energy products are on the rise in the supplement industry, and for good reason, as more and more people are feeling exhausted and looking for that lift. However, some of the drinks are just sugar and caffeine loaded, which can lead to a rise in energy, closely followed by a crash, which can leave you even more exhausted than before. Also, who needs those excess calories?

A better solution is the new all day energy pill, Energize, developed by Dr. Mark Tallon, a Ph.D. nutritional biochemist, as well as triathlete. Dr. Tallon developed Energize using B-Vitamins, essential minerals, and amino acids as well as special herbs, and it helps increase your natural energy levels. Most people find that one dose of Energize in the morning will keep them energized all day.

So rather than wanting to roll over, hit the snooze button, and bury your head under the covers every morning, realize that you're not the only one who's lost that "get up & go" feeling, and there are steps you can take to help you take on the day with new vigor and vitality!

Linda O'Byrne has over 10 years experience in the dietary supplement industry and is an ISSA certified Specialist in Performance Nutrition. She has a thorough understanding and knowledge of the correct use of dietary supplements in active individuals, especially the female athlete. Linda has an extensive background in weight-bearing exercise systems and long-distance running. She is a regular contributor to Real SOLUTIONS online newsletter and is an avid long-distance runner.

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