Tips on keep­ing tired­ness at bay this win­ter

Ashbourne News Telegraph - - HEALTH & LIFESTYLE -

IF you’re cur­rently bat­tling with the win­ter wipe out, we’ve put to­gether some tips for boost­ing your en­ergy lev­els dur­ing the big chill.

GET OUT INTO THE SUN­SHINE

LOS­ING out on sun­light in the win­ter can dis­rupt your sleep and wak­ing cy­cles. This is be­cause when it’s dark out­side, the body pro­duces more of the hor­mone mela­tonin, which makes sleep feel invit­ing.

Open your blinds dur­ing the day and try to get out and about into nat­u­ral light.

PRAC­TICE CLEAN SLEEP­ING

OVER­SLEEP­ING dur­ing win­ter can also make you feel slug­gish.

It might be tempt­ing to hi­ber­nate when it’s cold out­side, but try to get into some healthy bed­time habits. Aim for eight, undis­turbed hours of sleep per night. Avoid screens an hour be­fore slum­ber and cut down on caf­feine in the evenings.

HIT THE GYM

WHEN you’re run­ning on low en­ergy, the last thing you prob­a­bly want to do is throw your­self onto a spin bike, but a healthy dose of morn­ing ex­er­cise can re­lease a burst of feel-good en­dor­phins. Ex­er­cise in the late af­ter­noon may also help to re­duce fa­tigue, and im­prove sleep.

EAT FOR THE WEATHER

IN­STEAD of reach­ing for a cup of cof­fee, try to nat­u­rally boost your en­ergy with nu­tri­tious foods. Avoid gorg­ing on sug­ary treats for a pick-me-up too; you’ll feel great ini­tially, but they’ll give you a high that ends in a crash.

Eat­ing oats in the morn­ing will top up your B vitamins, which help con­vert your food into en­ergy, and will pro­vide a source of slow-re­lease carbs, so you’ll feel fuller for longer.

A por­tion of lunchtime salmon can pro­vide an­ti­in­flam­ma­tory omega-3 to keep the brain alert.

If your tired­ness per­sists for an ex­tended pe­riod of time, you should talk to your GP.

Cold dark days can leave us slug­gish

Stay ac­tive to sleep bet­ter

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