BY THE OPTIMIST DAILY EDITORIAL TEAM
Life can be hectic, and it does not always allow for the rest we want and need. Whether it’s owing to a newborn’s irregular sleep schedule or an intense workload, sometimes you just can’t get those additional Z’s. Although prolonged sleep deprivation is not ideal, there are techniques to survive the day when you’re absolutely exhausted. Here are three expert-recommended ways to help you get through your day with a bit more energy, even if you’re running on empty.
1. Utilize your body’s natural energy cycles
Understanding and leveraging your body’s natural energy swings can make a big impact when you’re tired. Energy naturally ebbs and flows throughout the day, and the patterns differ from person to person. As Dr. Michael A. Grandner, a licensed psychologist and sleep expert, suggests, “Try to tackle the most draining tasks when your energy’s on the upswing and save the easier stuff for when you usually tank.”
For example, if you are most awake in the morning, focus on high-energy tasks such as exercising, working on major tasks, or running errands after breakfast. Schedule less difficult duties, such as answering emails or performing light cleaning, for times when you generally feel tired, such as mid-afternoon. You may increase productivity and save energy by timing your activities to match your natural rhythms.
2. Move your body, preferably outside
When you’re fatigued, the thought of exercising may seem like a cruel joke, yet physical movement, even at its most basic, can help you overcome lethargy. Dr. Grandner emphasizes that some movement is preferable to none, stating that “if you’re on your feet, it’s hard to fall asleep.” Moving your body boosts blood flow, which brings more oxygen and nutrients to your muscles, giving you the extra energy you need to stay awake and attentive.
If feasible, take your exercise outside. Natural light helps regulate your body’s internal clock by indicating to your brain that it is daytime and triggering the release of chemicals that keep you awake and energized. Even a brief walk outside, especially on a sunny day, can boost your energy and help you resist the need to nap.
3. Connect with others to improve your mood
When you’re exhausted, socializing may seem like the last thing you want to do, but connecting with others may be unexpectedly revitalizing. “Humans are social animals,” explains Dr. Grandner, “and talking to another person is stimulating.” Research shows that social interactions cause the release of feel-good chemicals in the brain, including oxytocin, dopamine, and serotonin. These neurotransmitters not only serve to regulate your mood but can also make you feel more connected and attentive.
You don’t need to organize a large social gathering; simply a brief chat with someone can make a difference. If you’re an extrovert, take a coworker for a walk over your lunch break or plan a quick catch-up with a friend. If you’re more introverted, a simple phone call from a loved one may be enough to lift your spirits and get you through the day.
While nothing can replace the benefits of a good night’s sleep, these tactics will help you get through the day when rest is not an option. Working with your body’s natural rhythms, engaging in mild physical activity, and interacting with people can help you find just enough energy to get through the day. Remember, persistent fatigue should be discussed with your healthcare professional to rule out any underlying health conditions.
