Are you TATT? (Tired all the time)

So you don't have a sleep problem as such, you just feel tired all the time and lacking in energy, what could be the reason? With 1 in 5 people reporting to be feeling like this, it is a real problem and seems to be growing.

The three most common reasons fortunately are the easiest to fix.

1 Diet - constantly reaching for a the caffeine or sugar to get through the day has a detrimental effect on your health as these both cause your blood sugar levels to fluctuate and your body has to work hard to keep these levels stable. A well balanced diet full of healthy whole foods will go a long way to helping you feel more energized.  Also eating healthily will help control your weight as being over-weight can contribute to feelings of tiredness.

2 Sleep - not a surprising factor, but in this fast paced world the time set aside for sleep is being eroded away. Work out how much sleep you really are getting and make time for more. You should be aiming for around 8 hours each night. Please look back on previous posts in this blog for ideas and suggestions to help you make sleep a priority.

3 Exercise - although this appears to be counter-intuitive, (why do you need to do more physical activity if you are feeling tired?) exercise has been shown to increase energy levels. Small amounts of regular exercise will not only improve your health, it will also help you feel more energized and will help you sleep better too. Try and finish your exercise 3 hours before you go to bed to make sure you have time to wind down, or do some gentle yoga before going to bed to help relax and calm you in preparation for sleep. Work your way up to 40 minutes 3 times a week.
However if you feel worse as you are exercising - beyond the usual huff and puff, then please see a doctor as soon as possible.

Take an honest look at your lifestyle and evaluate if you can make some changes as just a few tweaks and adjustments can make a big difference. You do not have to become a vegan, gym bunny overnight, instead aim for being a slightly healthy, gym hamster first! Start with achievable goals - meeting your 5 fruit and vegetable a day target, taking a 20 min walk each evening or going to bed half an hour early do not take much effort and can be the first steps to an energetic, new you. Gradually build on these baby steps and look at how you feel in a few months time to really see the changes.

If despite changes to your lifestyle you see no changes or you feel you already have a relatively balanced lifestyle or have other symptoms on top of a general lack of energy then you should see a doctor as possible. Reasons could include conditions such as anemia, thyroid disorders, diabetes and nutrient deficiencies and would need medical examinations to determine the cause and the solution.

Sweet dreams!

 If you would like more help with your sleep problems then please contact me at charlotte@charlottewelply.com and we can set up a free introductory coaching session.

Exercise and sleep.

It's an established fact that exercise can help improve your sleep. It makes sense. You feel tired after exercise, you have worked your muscles and your heart but do you sometimes have a great workout, feel exhausted yet find yourself staring at the ceiling and unable to sleep? The truth is that your body needs time to rest and recover after exercise.

So the really question is not - what is the best exercise for sleep? But - when is the best time to exercise to help sleep?

The answer depends on the type of exercise you have chosen.

Vigorous workouts within 3 hours of going to bed can actually hamper your efforts to sleep - you will have a raised heart rate and higher body temperature, both of which hinder sleep.
While exercising in the morning can help reduce stress and if this is combined with spending time in daylight it can help set your bodyclock naturally.

Cardio type workouts that raise your heart rate such as running, aerobics and weight training should be done earlier in the day to give your body time to relax and wind down before going to bed. It is possible to time this to perfection and working out in the mid-afternoon to early evening can really help you sleep better as your body will naturally be cooling down at the time you are getting ready to sleep.

This may be difficult for most people due to work and family commitments, so follow the general guidelines of exercising 3 to 4 times a week and at least three hours before bedtime. If you hit the gym after work, make sure it is straight after work and you allow time to wind down, or chose a gentler class or programme.

It is possible to do a workout later in the evening, but these need to be calming exercises such as gentle yoga, pilates and stretches which all help your body relax and unwind before sleep. Care needs to be taken with choosing these exercises as some types of yoga can actually be dynamic and quite aerobic, so discuss this with your gym instructor or trainer in to how appropriate your chosen activity is for aiding sleep.

I have seen an improvement in my sleep since joining a gym over a year ago. I prefer to go during the daytime and the only evening time class I do is a yoga based one, which though I feel slightly invigorated immediately after the class, I also feel relaxed and sleep well a couple of hours later.

As with any type of exercise, please consult your doctor before taking up any exercise if you haven't exercised in a while or are over weight.

Sweet dreams.