THE RESPONSIBILITY JUGGLER

Michelle Mussard, 35, is an HIV community nurse specialist in Liverpool. She has a lot of competing demands for her energy: as well as working full time, she’s also a carer for her father, and she’s pregnant with her first child. As a key worker, she has continued to go to work as normal since the start of the pandemic

‘Stop hitting the snooze button – you don’t get quality sleep that way. Instead, get a wake-up light alarm clock, which will help you start the day feeling refreshed and energised.’ KL

‘Bananas are rich in potassium but dried fruit is a great choice, too. It’s packed with iron and magnesium, which are helpful to provide energy, especially in pregnancy. Choose the kind without added sugar, though.’ RR

‘Keep walking, but now that it gets dark early, try to exercise earlier in the day to benefit from the mood-boosting daylight and vitamin D.’ RR

‘It’s important you take some time out for your own personal self-care daily, to look after your emotional energy levels. Doing something you enjoy purely for yourself each day, like walking outdoors, will help you be more productive, reduce your stress levels and make you feel more energised.’ CP

‘Science shows a warm bath (or shower) will help you nod off, ideally taken 60 to 90 minutes before bedtime. It aids relaxation and can also help the body cool down, which is a trigger for sleep. If 30 minutes pre-sleep works for you, there’s no need to move your shower forward, but if you’re struggling to get out of bed at 7am, experiment for a week with going to bed earlier and see if it makes a difference.’ SB

‘Make time for breakfast. Oats are a low-gi food, helping to maintain your blood sugar levels (and therefore your energy levels) for longer. They also contain soluble fibre, which aids your digestive system – key, as constipation is common in pregnancy, which can make you feel sluggish. Try making overnight oats if you’re short on time.’ PT

‘Try Greek yoghurt, fruit and nuts to get the right balance of protein, fruit and fibre. This can help with those blood sugars, keeping them more stable.’ PT

‘Try adding some dark leafy greens to keep those iron and vitamin K levels topped up.’ RR

‘Regardless of whether you’re pregnant or not, it’s a good idea to limit your alcohol intake because it affects sleep and energy levels the next day. There are many non-alcoholic alternatives out there, but be mindful of their sugar content as this can play havoc with your glucose levels late at night, lowering the quality of your sleep and increasing your risk of diabetes.’ KL

‘Avoid falling asleep watching a screen. This will definitely affect your sleep quality and leave you feeling less energised the next day.’ CP