It is Often Not Time We Lack But Energy
Use these twelve helpful steps to harness much-needed energy on sluggish days when you may have required more sleep.
Why Some Days Feel More Productive
I got to thinking, after several sleepless nights in a row that could likely be considered insomnia at this point, that when I feel robbed of time it really is not so much a problem of hours in a day, but rather, lack of energy. What a difference it makes when I wake well-rested and rejuvenated versus feeling exhausted from tossing and turning all night. Most of you can probably relate to this feeling. So, then I thought, besides trying to improve my sleep habits, because I am already working on that, what can I do to gain energy? Let’s face it, when I am drained of energy I have brain fog, tend to procrastinate more, and lack the motivation to get my tasks accomplished in a timely manner.
I brainstormed and came up with a shortlist of things that I can add to my wellness practice that seemed a bit healthier than overloading on caffeine and sugar, which I know lead to a crash soon after, although I have been known to beg for a caffeine IV. Based on my regular wellness practice, I am aware of many “tools” available to help me nurture my body-mind, and soul. I am only human, however, and do not always put them into practice every day. So this morning when I was dragging I came up with this complete list of helpful steps to improve energy( in no particular order of importance) that I share with you now:
Twelve Steps to a More Energetic Life Despite Lack of Sleep
- Power Nap
- Nutrition
- Exercise
- Light
- Meditation
- Sex
- Connection
- Breathing techniques
- Music
- Spend time in nature
- Step away from keypads and screens
- Practice gratitude
Now, please allow me to elaborate on each of the steps I have listed to explain why and how they help me to feel more energized despite lacking a good night’s sleep, or in my case several nights' sleep. Ok, let me just be honest, I am somehow functioning quite well despite being deliriously tired and this is exactly how.
Power Naps Really Do Work
In the past, naps have not worked for me unless I have made to-do lists and crossed off at least a fair number of items on the list. That way my mind can rest at ease and not stew over what needs to be accomplished.
I have begun to make my to-do list the night before I go to bed. This way I feel organized, and I do not lay awake thinking and organizing my thoughts around planning the next day. I wake up, have one cup of coffee, or I will make fresh juice depending on how I feel. I typically read a few Medium stories, post my inspiration for my clients for the day on social media, and then meditate.
After that, I begin crossing off the items on my to-do list which typically include busy work such as emptying the dishwasher, vacuuming, laundry, my personal yoga practice, and getting my writing accomplished or at least started. Then… I can get a power nap in. An ideal power nap for me lasts 15 minutes. So, I set my alarm for twenty minutes hoping to wake up on my own account but with backup assistance standing by just in case. I NEVER hit the snooze, that is a dangerous and evil little button, it is not my friend.
Nutrition to Fuel My Body Like a Race Car
I like to think of my body like a race car. Sometimes when I am sleep-deprived and running very low on fuel, I am pushing myself at the red lines on each of the tachometer, fuel, and radiator temperature gauges. It is very important that I stay hydrated by drinking a lot of water and I prefer water with electrolytes. I sometimes add lemon, honey, cucumber, and just a dash of pink Himalayan Sea salt to make my own electrolyte water. Other times I buy “Smart Water.” Coconut water is another excellent source of electrolyte hydration.
I eat as many fruits and vegetables as I can, and I love to buy locally when I can in season. I eat very few processed foods, no fast foods, and I do not personally drink soft drinks. I use sugar sparingly. I have been a vegetarian since 2010, but I personally believe everyone has to listen to their own bodies and do what is right based on their own personal beliefs and how they feel. I can only tell you I feel much lighter and more energetic when I eat a primarily plant-based diet.
I try to eat several small healthy snacks throughout the day to continue to keep me fueled such as a handful of almonds, a banana with peanut butter, fresh watermelon, a bowl of cherries, or sometimes I will have cheese and crackers.
Exercise
I actually prefer to think of it as movement because I think there is a funny stigma related to the word exercise where in my mind if I feel like I have to work out sometimes it becomes a chore. Where if I simply think of getting up and moving my body in fun ways as opposed to sitting still I can challenge myself and get creative. I am not a fan of gyms. So, sometimes I dance while cooking in my kitchen, sometimes I do planks and sit-ups while watching T.V., sometimes I go for a mid-day walk or hike in the woods. I almost always find time for my yoga mat and I either do a relaxing yoga practice or an intense practice depending on what I need that particular day, but I always include about fifteen minutes of core strengthening because I know that helps with balance which will help as I age. Exercise has been known to increase our endorphin levels which boosts our energy. It also improves our cardiovascular health, improves sleep, and helps us to focus better on the tasks we perform after our workout.
Light
I prefer to get natural light. Good old sunlight is my personal favorite in which I absorb vitamin D, and the good news is we do not need to expose our skin very long to absorb the benefits. In the winter I use a Blue light which emulates the rays and is supposed to be very good for correcting the effects of dreary dark days on our moods. Using the light for just ten to fifteen minutes a day is supposed to generate better moods, better sleep habits and patterns, and more clear thinking.
Meditation
I personally prefer to meditate first thing, or close to in the morning. I feel it sets the tone for my day. Sometimes though I will meditate before bed as a second practice for the day, particularly if I am struggling to settle down for the day. When I say meditation, I am not very strict with my practice. Sometimes I listen to guided meditations, in fact those work best for me before bed. Sometimes I meditate simply focusing on my breathe or singular point of concentration, which in the traditional sense is actually considered the stage before meditation, or Dharana, but for all practical purposes, it still helps clear the mind of external clutter so I think it is ok to consider it meditation.
Sex
Yes, that’s right! A good orgasm, or romp in the sack, will release endorphins such as oxytocin during sex, which are our feel-good hormones and activate the pleasure center of our brain. If you are single, consider treating yourself to an orgasm with a bit of imagination. If you are someone who is drained after an orgasm, consider practicing this just before your power nap. It is a very good way to release stress and feel good.
Connection
As humans, we are naturally hard-wired for the need to connect with others. We have a need for acceptance and to be loved and appreciated. Reach out and connect even if it is just a telephone call or make a dinner commitment. This will give you something to look forward to and leave you satisfied and you will sleep better through the night as a result. When we feel a lack of connection it can leave us feeling drained and depressed, which makes us feel tired and lethargic.
“If you are too busy to enjoy quality time with your family, then you need to re-evaluate your priorities.” ~ Dave Willis.org
Breath is our Life Force and Energy
In Sanskrit, Prana is the word for breath or life-force energy. Breathing is the first thing we do as we enter this world as babies and it is the last thing we do as we exit this world. One might argue it is the most important thing we do while in this world and it is a wonderful tool to both calm ourselves as well as to energize ourselves. Breathing techniques allow us to add oxygen supply to our bodies. Alternate nostril breathing is one technique to practice that can invigorate you, but please check with your doctor first if you have any blood pressure issues.
Music
There are different types of music for different needs and different moods. In order for music to energize me, it needs to be uplifting and upbeat with generally a fast tempo. Country music also works for me. I have a wide range of genres that I enjoy, but as long as it is something that energizes me, I am good. Find what works for you. Definitely avoid relaxation music for the purposes of providing energy in this case.
Stepping away from The Keypads and Spending Time in Nature
I am combining these two. Spending time in nature is always a boost for my mood. Although I must admit spending the entire day outdoors, especially on hot days, and soaking in a lot of fresh air can also make me very tired. So, I recommend this in moderation if I am going for a boost in energy. Stepping away from my computer and phone allows my eyes time to rest. Nature replenishes me and lifts my spirits which revitalizes my energy.
Last but not Least Practice Gratitude
I enjoy writing a list of things, people, or places I am grateful for. Sometimes I will do this in a journal, sometimes a random notebook-right, Agnes Laurens, and sometimes I will actually take the time to message or handwrite (yes that is still a thing) someone a note to tell them I am grateful to have them in my life. You would be amazed at how far a bit of appreciation goes towards the ones we care about. As I mentioned earlier, it is a primal need to feel connected and part of that need is appreciation. When we practice gratitude, it elevates our mood. Anytime we elevate our mood we raise our energy level. Even if that is temporary it provides a boost that we need.
Conclusion
Combining these techniques allows me to function at my best ability as a single mom working full time as well as volunteering my time. I hope you find the techniques helpful on days when you are feeling sluggish and are running low on energy.
Never be afraid to say no when you feel overextended. No is a complete sentence and needs no explaining. Delegate and ask for help from your children when need be, it will teach them responsibility and actually hold them accountable. When I ask for help before I get worn thin it helps me maintain a level of patience so I do not blow my lid, and my children have learned to respect and appreciate that.
There are always people who have more to do than others, and some glorify the busy train, but when it boils down to it, we all have the same number of hours in the day. It is a matter of how we choose to spend our time. The bottom line is we make time for what is truly important to us, but when we harness our energy and maximize it, we are able to produce our best efforts with the most clarity. As a result, stress fades away, productivity is maximized, and we feel better about ourselves at the end of the day.
“A person being ‘too busy’ is a myth. People make time for the things that are really important to them!” ~ Mandy Hale
